3 Minute AMRAP
10 Ring or Bar MU’s or 10 Burpee C2B
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
20 Kettlebell Snatches (10 right arm, 10 left arm) 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
30 Kettlebell Swings 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
10/8 Calorie Row or Bike (opposite)
Max Rep Ring or Bar MU’s or Burpee C2B
Rest 2 Minutes
10 Ring or Bar MU’s or 10 Burpee C2B
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
20 Kettlebell Snatches (10 right arm, 10 left arm) 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
30 Kettlebell Swings 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
10/8 Calorie Row or Bike (opposite)
Max Rep Ring or Bar MU’s or Burpee C2B
Rest 2 Minutes
3 Minute AMRAP
20/16 Calorie Row or Bike (opposite)
Max Rep Kettlebell Snatches (alternate every 10 reps)
Rest 2 Minutes
3 Minute AMRAP
30/24 Calorie Row or Bike (opposite)
Max Rep Kettlebell Swings
20/16 Calorie Row or Bike (opposite)
Max Rep Kettlebell Snatches (alternate every 10 reps)
Rest 2 Minutes
3 Minute AMRAP
30/24 Calorie Row or Bike (opposite)
Max Rep Kettlebell Swings
Compare to December 24, 2020.
Wod rx
Bike cals
25-29-26
BMU/snatch/swing
18-30-10
Total
138
WOD
As Rx’d with Ring MU’s and all AMRAPs with Assault Bike
1: 41 Cals (MU’s unbroken)
2: 33 Cals
3: 28 Cals
4: 13 MU’s
5: 32 Snatches
6: 22 Swings
Total Score=169
WOD w Bar MU, alternated bike then row
16-32-29
7-28-27
WOD
As Rx’d with Ring MU’s and all AMRAPs with Assault Bike
1: 23 Cals
2: 33 Cals
3: 29 Cals
4: 8 MU’s
5: 32 Snatches
6: 29 Swings
Total Score=154
WOD
As Rx’d with Ring MU’s and all Rowing for calories.
Total = 144
Mod WOD
25# KB, strict p/u in place of MU’s in first set, MU’s second set
Cal 22/23/17
MU’s 4, snatch 26, swings 20
WOD w Bar MU, alternated bike then row
17-30-20
8-23-20
WOD
RMU/Row: 7 Cals
KB snatch/Bike: 25 Cals
KB Swings/Row: 21 Cals
10 cal Bike/RMU: 7
20 cal Row/KB snatch: 26
30 cal Bike/KB swing: 25