Every 10 minutes for 3 rounds, complete each round for time of:
500 Meter row
40 Air squats
30 Sit-ups (Ab-mat unanchored)
20 Push-ups
10 Pull-ups
Round 2 (Rx+ only)
500 Meter row
40 KB Goblet Squats 55/35#
30 T2B or GHD
20 Bar dips
10 C2B Pull-ups
Round 3 (Rx+ only)
500 Meter row
40 D-Ball or Sandbag on the shoulder squats 80/50#
30 GHD or T2B (opposite of 2nd round)
20 Ring dips
10 Bar muscle ups
Rx+
4:50
8:30
9/20 ring dips
Finished dips and BMU after time
Wod rx +
1) 4:33
2) 6:34
3) 7/10 bmus, finished at 11:12.
T2b then ghds; sandbag 50# ub
Bar dips & BMUs were a hot mess. Got to BMUs around 6 mins and couldn’t finish in cap
Wod RX-
1- 4:17
2-4:17
3- 4:13
Rx+
4:53
10:00 Dball squats/bar dips/C2B
13:45 Goblet Squats/Ring dips/ Bar MUs
Basically did a 23:45 min AMRAP
3 rds
500m row
40 alt stationary lunges
30 sit-ups
20 push ups from knees
10 ring rows
7:13
7:18
8:16
4:48
with Gob sqt, T2B, ring dips, strict pull ups 8:21
with Gob sqt, GHD, ring dips, C2B 9:12
WOD
Rx+ (did T2B on round 2 and GHD Sit-ups on round 3)
1: 4:35
2: 6:09
3: 8/10 Bar MU’s at cap (finished 10:26) (used 80# sandbag)
Wod. Round 1 – RX; Rounds 2 & 3 RX but did Strict RDips & Strict Pull-ups
1) 5:14
2) 7:12
3) 8:16
Rd 1 rx’d 5:19
Rd 2 rx+ 9:39
Rd 3 (slow start) rx’d but did 5 pull ups/5 C2B
7:55
Wod Rx’d
4:34 (strict pull ups)
4:59 (C2B)
DNF (Back)
WOD
Rx+ (did T2B on round 2 and GHD Sit-ups on round 3)
1: 4:34
2: 5:41
3: 9:02
Row rounds: 1:50 / 1:52 / 1:52
Air squats: unbroken
Goblet squat: 25 / 10 / 5
Dball: 25 / 5 / 5 / 5
Sit-ups: unbroken
T2B: 15 / 6 / 5 / 4
Ghd: 20 / 10
Push-ups: 15 / 5
Bar dips: 10 / 10
Ring dips: 7 / 7 / 4 / 2
Pull-up: unbroken
C2B: 5 / 5
Muscle-ups: 6 / 2 / 2
As RX’d
1. 6:12
2. 6:25
3. 6:26
WOD rx+
4:38
8:13
Capped 0/10 bar MU
Baseline w/ anchored sit ups x3
4:52
5:09
5:30
WOD
Rx+ (did T2B on round 2 and GHD Sit-ups on round 3)
1: 4:35
2: 7:07
3: 2/10 Bar MU’s at cap (finished 11:58) (used 50# sandbag)
WOD RX
5:17,5:09,8:16 (BMU round 3)