The Open
Have you signed up for the Open yet? Well…???
WOD
AMRAP 7
2 Front Squats (115/85)
2 Burpees Over the Bar
4 Front Squats (115/85)
4 Burpees Over the Bar
6 Front Squats (115/85)
6 Burpees Over the Bar
Etc…
Post Total Reps to Comments.
ENDURANCE
Run or Row
1800m w/ last 200m at 1 mile PR pace. 2 min rest
1400m w/ last 200m at 1 mile PR pace. :90 rest
1000m w/ last 200m at 1 mile PR pace. :60 rest
600m w/ last 200m at 1 mile PR pace. :30 rest
58 – 55#
Airdyne endurance wod
10 x :20 all-out, full recovery between sets
5/5/7/6/6/6/6/6/6/6
Jan – 172,648
You should become a professional cyclist.
102 rx (4 burpees in the round of 14). Willis, you’re a pain in the arse. Way to push today.
65 rx
101 rx. Good push, Rap.
80. 95#. Set of 12 squats heard bars dropping and my brain snapped. 2 sets of 6
Cashout wendler press. MUTs/dips/PUs
112 Rx
To quote Erica, this WOD gets “sad” after the round of 6 FS/6 Burpees.
nice
71, 55#, burpee step overs
88 Rx
113 rx
60rx
84rx
Endurance row after. Oh boy.
65#. 77
114rx
100rx
Surprised me on how much this burned my lungs. Great work 9:30!
118rx
86 rx
Cash out: rise n grind
I added wrong….. 76 rx
68rx. Knew I was in trouble when I wanted to die after the round of 4/4.
72 65#, stepped over bar
Endurance wod after on treadmill, minus the 600 bc ran out of time. Remembered almost immediately how much I hate the treadmill and wanted to stop. 9:00 mile/7:30 mile at whatever incline the treadmill is stuck on (4%?).
92.rx
91 @70#
84 65# mostly step overs
Went deliberately slow trying to get the right depth and not aggravate knees.
Cash out- “Erica’s (Death) Camp”. Which is actually really good. And fun times shopping at Reebok!
84 Rx (a few step overs)
63 with 45# FS.
96 Rx
Erica’s class – otm 20 first 10 min 15 DU, 9 AS, 6 PU, second 10 21/15/9. OTM 5 7 strick PU and dips
And then a fun field trip with the crew to Reebok – thx for driving Amanda!
Endurance WOD from home
Steady pace –> 8:05m-8:30m ( got harder to keep the pace “steady”)
Fast pace –> 6:30m -6:55m ooof
total miles 4.2
54 Rx — felt GREAT to be back!
87 75#
Yeah, Lourdes!
Right back at you sir! Nice job!! And I tried the taco bar ?
106 Rx
104 rx
84 Rx
73 55#
113rx