7 Rounds for max calories of:
20 Seconds Bike, Row or Ski
40 Seconds Rest
30 Seconds Bike, Row or Ski
30 Seconds Rest
40 Seconds Bike, Row or Ski
20 Seconds Rest
*Athletes choice of machine
Rest 2 minutes, then:
AMRAP in 8 minutes of:
5 Strict Pull-ups
5 Strict Bar or Strict Ring Dips
WOD 1
220 cal ski
WOD 2
Did sets of 3 w/ring dips
60 total (10 rds)
Wod RX
246 bike cals
6 rounds + 5 PUs (bar dip)
Bike 185.71
RX I think 4+1
3 rds Ski (75)
4 rds Row (107)
Total: 182 cals
WOD: 3 reps each (ring dips w. band)
6 +2
Ski: 222 Cals
Strict pull-ups/strict ring dips
6 rds + 2 PUs
WOD Rx
Row – 210 cals
WOD Rx w/ strict rings dips
Didn’t really keep track of rounds
WOD Rx
Bike – 195 cals
WOD Mod w/ strict pull ups and strict ring dips
3 strict pull ups + 2 strict ring dips
Total rounds: 6
3 mile run
Home session
Bike
207 cals
Wod as rxd
Strict ring dips
10 + 2
Bike: 289 Cals
5 strict pull-ups/5 strict ring dips
7 rds + 2 PUs
Wod RX
220.46 bike cals
6 rounds + 5 PUs
Ski -225
WOD 5+4
Row-227 cals
Wod RX
8 rounds
Masters Crossfit Games Event #3
6 minutes time cap:
Part A: 900m row for time
Then:
Part B: Max handstand walk distance in remaining time (50′ sections)
Row pace: 3:05
90′ handstand walk
Row time: 3:05
Row pace: 1:42-1:43 average
Metabolic conditioning
As Rx’d with row
Calories=281
WOD
As Rx’d with bar dips
Rounds=9+3 Pull-ups
Row – 188 cals
—
Wod. Rx’d (Strict Ring Dips)
7 rnds + 3
MetCon: Bike (232.6 cals)
WOD Rx: 5 Rounds
Metcon
Ski- 195 cals
WOD Rx
5 + 9 (5 pu and 4 ring dips)
Ring dips
Metabolic conditioning
As Rx’d with bike
Calories=262.46
WOD
As Rx’d with ring dips
Rounds=7+7
Bike 90
WOD w/all the bands
6 rds
Metabolic conditioning
As Rx’d with bike
231 calories
WOD RX – strict ring dips
8rds + 4 PU
Metabolic conditioning
As Rx’d with bike
Calories=197
WOD
As Rx’d with bar dips
Rounds=9+2 Pull-ups
Bike
184
WOD w/ ring dips
7