3 Rounds for time of:
500 Meter Row
21 Push-ups
15 Bar Dips Rx+Ring Dips
9 HSPU’s Rx+Strict HSPU’s
Compare to July 15, 2024.
3 Rounds for time of:
500 Meter Row
21 Push-ups
15 Bar Dips Rx+Ring Dips
9 HSPU’s Rx+Strict HSPU’s
Compare to July 15, 2024.
100m Sprint EMOM
Slowest 19.6 (first round)
Fastest 18.3…most right around 19
WOD Rx+
19:57
100m row sprint
Slowest: 18.6
Fastest: 18.3
WOD:
Bar dips (no band)
40# DB seated strict press
22:40
100m Rows:
19.4 slowest time (first row)
17.7 fastest (last row)
Stayed in 18s the rest of the time
25:34 strict bar dips/kipping HSPU
100m Sprint EMOM
Slowest 18.7
Fastest 17.9
Wod w/ SHSPU w/ 1 ab mat
Cap
2 + 10 dips
100m row 17.4 to 17.8
WOD with ring dips, 4 strict HSPU 18:11
Row between 19-21
Wod RX
14:50
100m Sprint EMOM
Slowest: 20.8
WOD as RX’d
Strict bar dips & strict HSPU
17:39
Rough one today.
100m Row Sprint- 18.5-16.5
WOD: 19:22
Modified to 12/9/6 after round 1. Mix of strict and kipping HSPU
100 M sprint
Slowest – 19.2
Fastest – 18.0
WOD w/ strict dips and HSPU
16:39
EMOM for 10 minutes
100 Meter row sprint (damper 8)
1: 17.1 (fastest)
2: 17.4
3: 17.5
4: 17.6
5: 17.8 (slowest)
6: 17.6
7: 17.3
8: 17.6
9: 17.6
10: 17.6
WOD
As Rx’d with kipping bar dips & kipping HSPU’s
All rows were 1:57
Time: 14:44
EMOM for 10 mins: 100m row
Fastest: 18.8
Slowest: 19.1
WOD Rx+
19:15
2024
Rd 1: 500M Row /15 push-ups/9 strict ring dips/10 strict HSPU in round 1
Rd 2&3- 6 strict HSPU
Time: 21:18
EMOM for 10 mins: 100m row sprints
Fastest: 17.8
Slowest: 19.0
Wod Rx’d
5 HSPU’s from finishing at 20 mins
*Ring dips
5 mile run
Home session
100m row emom x 10
Slowest 19.2
Fastest 18.9
Wod rx +
Strict ring and HSPU but 1 mat
17:21
2024: slowest 20.4, fastest 19.4
Wod w kip ring & strict HSPU 1 mat 18:45
100m Sprint EMOM
Slowest 19.4 (first round)
Fastest 18.3
WOD Rx
15:05
100m EMOM
Slowest- 21.5
Fastest- 20.9
WOD w/ 1 ab mat
20:36
100m Sprint EMOM
Slowest :18.1 (first round)
Fastest :16.9 (last round)
WOD
500m row
21 push ups
15 bar dips with 1 green band
9 dumbbell bench press 75#
Capped with 9 reps left in 3rd round