10 Rounds for time of:
12 Alternating dumbbell hang snatches 50/35# MRX 40/25#
12 Wallball shots 20/14# 10/9’
*MRX 10 reps
10 Rounds for time of:
12 Alternating dumbbell hang snatches 50/35# MRX 40/25#
12 Wallball shots 20/14# 10/9’
*MRX 10 reps
Skills and drills: participated
WOD Rx’d
15:34
Had 12 WBS to go at the cap
Ascending minutes of work: 1, 2, 3
15’ rope climbs: 3, 5, 7
35# db front rack lunges: 50’, 100’, 150’
Wod rx w 10’ target
12:38
UB and uncomfortable
RX 13:42
rope climbs: 2-3-4
35# db front rack lunges: 50’, 100’, 150’
WOD Rx: 12:10
All UB
Ski cals 16+26+42=84
50# single db front rack lunges
50’-75’-100’
10 each x 10 rounds
50# Alt DB snatches
20# wall balls
20:25
1 min max rope climbs
1 min max goblet squats (50# DB)
2 min
2 min
3 min
3 min
Totals=3/10, 5/20, 7/30 (15 RC’s, 60 GS’s)
Wod Rx’d (everything unbroken)
14:11
Activator
Made it an EMOM
6 legless RC’s
6 25’ sections lunges w/ 15# KB’s
—
Wod. MRx
5 rounds in 6:55 and called it good
Then,
800m run + 30 pushups
Skills and drills: sure
WOD Rx’d
7+12
Strength
Rope climbs -2,3,5
Lunges @35#- 50,75,100
WOD RX: 16:04
WOD 1
2,4,6 – rope climbs
10,20,30 – goblet squats
WOD 2 RX
8rds + 8 teps
WOD 1
1,2,3 – rope climbs
25′,50′,75′ – front rack lunge
WOD 2 RX
12:36 unbroken
WOD 1
25 Strict L-sit C2B
10,20,30 – goblet squats
WOD 2
Snatches RX’d
G2O w/30# wallball for Wb shots
Time cap – 9 rounds
Skills and Drills
1 Min: rope climbs=3
1 Min: DB front rack lunge steps@50#DB’s=25′
2 Min: rope climbs=5
2 Min: DB front rack lunge steps@50#DB’s=50′
3 Min: rope climbs=7
3 Min: DB front rack lunge steps@50#DB’s=75′
WOD
As Rx’d
Everything unbroken
Time: 14:34
Skills – 10’ rope 1/3/4 climbs, lunges no weight 1/3/4 25’ sections
WOD w/ 20# DB, 8# WB push press
11:33