Holiday Schedule
Friday, July 3rd: 4:30pm and 5:30pm classes canceled
Saturday, July 4th: 8am class only, 9am and open gym canceled
“Abandon Ship”
AMRAP 5:
50/40 Calorie Row
Max Wallballs 20/14# 10/9’ MRX 20/10# 9’
Right into
AMRAP 4:
40/32 Calorie Row
Max Wallballs
Right into
AMRAP 3:
30/24 Calorie Row
Max Wallballs
Right into
AMRAP 2:
20/16 Calorie Row
Max Wallballs
Right into
AMRAP 1:
10/8 Calorie Row
Max Wallballs
Wod Rx: 144 reps
(60-35-25-16-8)
Skills:
Hip extensions 15-13-12-13-13
OH DBs 25#s – 100’
50-30-20-15-11
35s
42 wallballs (went too fast on the first 50 cals)
Wod rx but 10’ target
60-35-25-17-14
Total: 154
Skills
Odd: OH Db carry w 35’s (4 x 25’ increments = 100’)
Even: 20 back ext every round (100 total)
WOD
As Rx’d
45-30-20-15-10
Total wallballs=120
Skills
5 Rounds of:
30 seconds: OH DB carry with 50#DB’s (4 x 25’ increments = 100’)
30 seconds rest
30 seconds: 20 back ext every round (100 total)
30 seconds rest
40, 22, 16, 12, 6 = 96 wb
Back ext 15x 5, 5x100ft with 50#db
62
35#/HSW
Back Ext/Iso Hold/GHR
WOD RX -33,13,11,5,4
WOD
Calories (modified last 2 rds) 40-32-24-12-8
WB push press 20 ea rd
Hip ext 15 ea rd
DB OH carry with 15#DB’s (4 x 25’ increments = 100’)
WOD Rx
Stopped w/30sec left each round to rest first 3 rounds, 15 sec rest 4th round
55-30-21-10-11
Total-127
Hip extensions
oh walking 100ft each round (35# kbs)
WOD
As Rx’d
51-31-21-13-10
Total wallballs=126
Skills
5 Rounds of:
30 seconds: OH DB carry with 53#KB’s (3×3@ 25’ increments, 2×2@25’ increments)
30 seconds rest
30 seconds: 15 back ext every round (75 total)
30 seconds rest
WOD RX’d
50-30-23-17-8
Total: 128
Upright row/DB oh lunge 35#
WOD w rx cals & 30lb ball
23+15+11+6+4=59
Wod RX
45,25,15,10,9
Total 104
WOD RX’d
40-33-19-12-10
Total: 114
Rows were fast, wall balls were slow, legs were dead!
25# KBs 100ft each set
15 Hip ext each set