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Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count)
500m Row
50 Squats
400m Run
40 Pullups
300 Single Unders
30 Burpees
Please cancel my 6am, thanks
WUx1 +CS
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 45#
500m Row
50 Squats
400m Run
40 Pullups
300 Single Unders
30 Burpees
Time–> 11:57
Great work am’ers!
Thanks Mario!
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count)25,25,35
500m Row
50 Squats
400m Run
40 Pullups
300 Single Unders UB
30 Burpees
12:55
Thanks Kevin!
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count)25#
500m Row
50 Squats
400m Run
40 Jumping Pullups
300 Single Unders
30 Burpees
15:08
WOD rx’d: 16:31
Fun wod
WOD Rx’d
10:55
Row – 1:38
Squats – 25+25
Run – ?
Pullups – 15+11+9+5
SU – 72+228
Burpees – meh
3 Sets alternating
10 x ring push-ups
10 x russian twists (2ct)
(15/25/25#)
Wod
500m row
50 squats
400m run
40 ring rows
300 single unders
30 burpees
Time: 16.02
WOD (scaled pull-ups to ring rows)
16:27
WOD Rx 14:27
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 15#
500m Row
50 Squats
400m Run
40 pullups (ring rows)
300 Single Unders
30 Burpees
14:43
WUx1
group wu
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 25-45#
WOD Rx
500m Row
50 Squats
400m Run
40 Pullups
300 Single Unders
30 Burpees
Time–> 18:32
things were going good until single unders. I had a hard time breathing, not sure if it was the hot weather or just not feeling good.
I should get a big PR if ever I do this one again.
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count)
500m Row
50 Squats
400m Run
40 Pullups(30 pull-ups -10 jumping pull-ups ,could have finshed pull-ups but would have capped during burpees)
300 Single Unders
30 Burpees
Time = 18:31
Thanks Amanda!
mob wux1
3 set alternating
10 x ring push up
10 x russian twist 2 count
WOD
500 m row
50 squat
400 m run ( row )
40 pull up ( ring row )
300 single
30 burpees
13:00
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 15# 25#
500m Row
50 Squats
400m Run
40 pullups (ring rows)
300 Single Unders
30 Burpees
14:35
Alternate for 3 sets
Ring Pushups x10 – ugh
Russian Twists x10 (2-count) 25# – 25# – 45#
500m Row
50 Squats
400m Run
40 Ring rows
300 Single Unders
30 Burpees
Squats were slow at first because I wanted to pace myself, the last 15 I went faster, so, unbroken..Pullups were 5 at a time until I got to 30ish then 3 at a time.. Singles were 100 – 100 – 75 – 25.. Burpees, I just kept going..
13:42
Jeana’s first class was today:
500m row
30 squats
200m run
25 ring rows
200 Single Unders
30 burpees
19:04
Thanks to Kevin for scaling for her, she had fun.. What a kid!
I finished my day with a very hilly 12k run with Krissie.. I was happy with an exhausted 1:14:06
Thanks girl!
WUx1
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 25#, 25# 45#
500m Row
50 Squats
400m Run subbed 2 minutes on Assault Bike
40 Pullups
300 Single Unders
30 Burpees
Time–> 16:24
Thanks Amanda!
Ring Pushups x 10
Russian Tiwsts x 10 @ 45#
WOD as RX’d
13:something… I had my glasses off when I finished and forgot to check. Say 13:30 or less.
First running and/or skipping WOD after my calf injury.
Row felt good
Squats were moderate and unbroken
Run was slow and paced
Pullups were not-as-planned-as-they-could-have-been 10/10 butterfly, then 8/7/5 (still have to work on that first butterfly rep)
Skipping was the hardest for me. Calf got really tight so I could only do sets of 25-40
Burpees suck.
It will be nice to try this at 100%
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count) 15#
500m Row
50 Squats
400m Run
40 Pull-ups *Jumping
300 Single Unders
30 Burpees
16:47 – thanks Amanda!
Soooooo humid 😳
15:46 with ring rows.
WOD Rx’d
11:56
Good to be back!!!
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count), 25,25,25lbs
500m Row
50 Squats
400m Run
40 Pullups (painfully slow)
300 Single Unders
30 Burpees
17:37
Wu and mobility
Ring Pushups x 10
Russian Twists x 10 with 45#
Wod rx’d 11:19
Thanks for the class Mario
Alternate for 3 sets
Ring Pushups x10
Russian Twists x10 (2-count)
500 m Row
50 Squats
400 m Run (row)
40 Pullups (ring rows)
300 Single Unders
30 Burpees (Russian KBS)
Time 16:13
3 sets alternating
10 x Ring pushups
10 x Russian twists (2 ct) with 25# plate
WOD
500m Row
50 squats
400m Run
40 jumping pull ups
300 singles
30 burpees
18:43 min
Mob + Wu + 500m row
3 sets Alternating
ring push ups
– first 2 unbroken and last one 7/3
Russian Twists 2 counts @45#
Wod with jumping pull ups 17:06