Warm up w/ Ethan 7 rounds 10 jumping jacks 4 shoulder taps 10 seal jacks 4 shoulder taps 10 side jacks 4 shoulder taps 1 min rest between rounds Time: 12:04 WOD 4 rounds 500/400m row 15 db push press 12 ghd sit-ups Time: 15:20 (500m row, 75# barbell)
WOD w/ Partner 10 rounds each 10 cal row 10 alt lunges 8 t2b (1 person rests while partner completes a round) Time: 29:47 (J = Rx, K = GHD sit-ups)
WOD 15 min AMRAP 8 db renegade row (ea. arm) 20 air squats 30m farmer carry Total: 7 rounds + 8 renegade rows (completed 8th round after time expired)
WOD 18 min AMRAP 10 box jumps 10 t2b 200m run Total: 6 rounds + 8 t2b (row) completed 7th round after time expired
Strength Deadlifts 5 x 225 5 x 245 5 x 245 5 x 265 5 x 265 2.12 mile walk Time: 40:05 (18:51 average per mile pace, 354 calories, 97 bpm)
WOD 8 rounds 200m run / 15 cal row 15 wall balls (20/14) Time: 16:11 Rx (4 run / 4 row)
WOD 5 rounds 14 sit-ups 12 db push press 10 db front squats 200m row *1 min rest between rounds Time: 14:26 (GHD, 25# db, no rest)
WOD 2 rounds 200m run 20 db snatches (35/25) 20 wall balls (20/14) 200m run 20 db snatches (35/25) 20 wall balls (20/14) *3 min rest between rounds Time: 15:31
WOD Partner w/ Kat 3000m row 100 box jump overs (24/20) 100 db thrusters (35/25) 100 t2b We broke it down as follows 1000m row box jump overs 1000m row 100 db thrusters 1000m row 100 t2b Time: 34:48 (75# bar bell thrusters, hanging k2e)
WOD 100 – 80 – 60 – 40 – 20 sit-ups 50 – 40 – 30 – 20 – 10 squats 25 – 20 – 15 – 10 – 5 push-ups Time: 21:49 Rx