For time:
50 Kettlebell Swings 55/35# MRX 35/25#
40 T2B MRX Toes thru rings or Knee raises
30 DB Front Squats 45/30# Rx+50/35# MRX40/25#
20/16 Calorie Bike
10 Bar Muscle Ups MRX Burpee C2B
20/16 Calorie Ski
30 DB S2O
40 GHD Sit-ups MRX Military Sit-up Anchored
50 Kettlebell Swings
*Can start with T2B or GHD’s and DB Front Squats or DB S2O and Bike or Ski.
Compare to August 19, 2022.
Wod rx +
16:16
Rest into 1 mile run
Garmin: 6:52
Gym clock 7:05
2022: rx + 16:55
Bike then ski
WOD modified
25# DB
Sit-ups instead of T2B
Ski/row
22:31
1 mile 10:42 (dead)
Wod
modified bmu to burpee pull ups
18:32
Rest into 1 mile run
Gym clock 7:44
30s and burpee C2B and T2B, bottom up 19:29
9:09
WOD top down in order (bike/ski)
Did military situps instead of GHD
23:00
No finisher
WOD:
50 KB Swings @ 53#
40 T2Ring
30 DB FS @ 35#ea
20 cal bike
10 burpee pull ups
20 cal ski
30 DB Push Press/Jerk
40 Military ab mat sit ups
50 KB Swings @ 53#
27:00
Mile run when I got home
9:43
CAP
9:38
Top down, ski then bike (was still on ski when Georgie needed it after bike and BMU – sorry Georgie) 23:??. Just enough time to change shoes for 1 mile shuffle
Mile – 10:30
WOD:
50 KB Swings @ 53#
40 GHDs
30 DB FS @ 35#
20 cal bike
No muscle-ups (hands are shredded)
20 cal bike
30 DB Push Press @50#
40 GHDs
50 KB Swings @ 53#
22:04
1 Mile Run
8:34
WOD
Rx+
In sets of:
50 Kettlebell Swings=20-15-15
40 GHD=25-10-5
30 DB Front Squats=20-10
20 Calorie Bike
10 Bar Muscle Ups=unbroken
20 Calorie Ski
30 DB S2O=20-10
40 T2B=10-10-10-10
50 Kettlebell Swings=15-15-10-10
Time: 18:49
At 25 minutes, start:
1 Mile run
Time: 7:57
WOD w/
20 TTB + 20 anchored sit ups
10 burpee pull ups
20 ghd + 20 anchored sit ups
– 36 kb swings at cap
Finished 26:04
Started bike 4k at 27:00
-8:30
WOD RX 23:30
Finisher- 7:37