2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (small box + #25 plate)
Rest 1 min
4 min Row (cals)
Rest 1 min
Round 1 – 48 / 65 / 50 Cal
Round 2 – 45 / 56 / 55 Cal
Ouch. Thanks Julia!
Stephdh120
2 rds
4 mins downups (47/47)
1min rest
4 mins box steps (16″) (60/55)
1 min rest
4 mins Row (cals) (43/41)
Total reps- 293
Frank
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (@24”)
Rest 1 min
4 min Row (cals)
Rest 1 min
Total of 296
Joe
Staff meeting day. Didn’t feel like coming up with programming.
Jumped on the rower for a 5k.
Just trying to get my legs working again
Catherine Wilson
Mobility and Warm-up
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (16) would be nice to have a box at that height without adding the plate.
Rest 1 min
4 min Row (cals)
Rest 1 min
41, 62, 38
40, 62, 38
Seems I had the same pacing even thought round 2 felt a lot worse.
Having a 45 plate on the box makes your foot feel uneven when placing it due to the grooves in it.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WOD
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (20″)
Rest 1 min
4 min Row (cals)
Rest 1 min
Round 1 – 68 / 73 / 61 Cal
Round 2 – 69 / 76 / 60 Cal
Thanks Ingrid!!
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (24/20”)
Rest 1 min
4 min Row (cals)
Rest 1 min
1st round – 86/85/74 cals
2nd round – 89/83/71 cals
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (@20”)
Rest 1 min
4 min Row (cals)
Rest 1 min
Round 1: 71/83/50 cal
Round 2: 81/86/50 cal
400m run
2 rounds
4 min Down-ups 71/73
Rest 1 min
4 min Box Steps (24”) 81/78
Rest 1 min
4 min Row (cals) 65/67
Rest 1 min
Total Reps 435
Thanks Kevin!
Downups: 57 then 55
Box Steps: 75 then 69
Cals: 53 then 53
Total: 362
2 rounds
4 min Down-ups – 59/55
Rest 1 min
4 min Box Steps (24/20”) – 76/76
Rest 1 min
4 min Row (cals) – 67/66
Rest 1 min
Score: 399… that was fun. Better than expected, so complete opposite from yesterday which was way worst than expected… 🙂
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (24/20”)
Rest 1 min
4 min Row (cals)
Rest 1 min
Round 1 42-74-58
Round 2 44-71-56
Thanks Amanda
Total reps 345
With a 20# weigh vest:
DU – 60+52 = 112
BS – 87+80 = 167
Row – 69+71 = 140
Total – 419
WOD
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (small box + #25 plate)
Rest 1 min
4 min Row (cals)
Rest 1 min
Round 1 – 48 / 65 / 50 Cal
Round 2 – 45 / 56 / 55 Cal
Ouch. Thanks Julia!
2 rds
4 mins downups (47/47)
1min rest
4 mins box steps (16″) (60/55)
1 min rest
4 mins Row (cals) (43/41)
Total reps- 293
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (@24”)
Rest 1 min
4 min Row (cals)
Rest 1 min
Total of 296
Staff meeting day. Didn’t feel like coming up with programming.
Jumped on the rower for a 5k.
Just trying to get my legs working again
Mobility and Warm-up
2 rounds
4 min Down-ups
Rest 1 min
4 min Box Steps (16) would be nice to have a box at that height without adding the plate.
Rest 1 min
4 min Row (cals)
Rest 1 min
41, 62, 38
40, 62, 38
Seems I had the same pacing even thought round 2 felt a lot worse.
Having a 45 plate on the box makes your foot feel uneven when placing it due to the grooves in it.