In 6 Minutes Complete
30 Wall Ball Shots 20/14# 10/9’ MRX 14/10# 10/9’
30 Back Squats 115/80# Rx+135/95# MRX 95/65#
Then AMRAP
Calories on Rower
Rest 2 Minutes
In 6 Minutes Complete
30 Wall Ball Shots
30 Front Squats 95/65# Rx+115/80# MRX 75/55#
Then AMRAP
Calories on Rower
Rest 2 Minutes
In 6 Minutes Complete
30 Wall Ball Shots
30 Overhead Squats 75/55# Rx+95/65# MRX 55/45#
Then AMRAP
Calories on Rower
*Athletes choice on order of AMRAP’s.
Compare to December 6, 2023.
Yikes
OHS/FS/BS
43/18/10
Modified
30 8# WB push press
30 45# back rack alt lunges
Max cal row
25
26
27
Wod. MRx.
(order: bottom up)
50 reps
OHS 45# 60 cal (scaled)
FS 95# 43 cal
BS 115# 41 cal
Total 144
Rx: Bottom Up
24-8-6
Yep
WOD
As Rx’d
Wall balls unbroken
1. Front squat (20-10) Calories=51
2. OHS (20-10) Calories=40
3. Back squat (20-10) Calories=30
Total calories=121
Activator completed
Wod Rx’d in reverse order
OHS: everything unbroken= 65 cals
FS: WB’s unbroken, FS 10/10/10= 51 cals
BS: everything unbroken= 44 cals
Total= 160 cals
2023: Rx’d in same order
173 cals
WOD Rx
Everything unbroken in this order:
1. Front squat = 63 cals
2. OHS = 50 cals
3. Back squat = 43 cals
Total = 156 cals
2023 Rx in different order- 148 cals