Max reps in 2 minutes of each of the following:
Row (Cals)
Double Unders
KB Swings (53/35)
Wall Balls (20/14)
Burpees
Post reps for each and total reps to comments.
Strength: Perform 3 Front Squats + 6 Back Squats every 3 minutes for 9 minutes (3 rounds).
Compare SWOD to HERE
Rx’d + Skill: Pistols 4 x 10 (alternating)
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As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient. All of us also lived among them at one time, gratifying the cravings of our flesh and following its desires and thoughts. Like the rest, we were by nature deserving of wrath. But because of his great love for us, God, who is rich in mercy,made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved. And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus,in order that in the coming ages he might show the incomparable riches of his grace, expressed in his kindness to us in Christ Jesus. For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.~Ephesians 2:1-10
36/64/30/30/32=192 (70KB & DU’s)
Sqt: 155/175/205 (failed 3rd rep FS at 205)
BS/FS series 225/255/275
61/110/60/51/30=312
FS/BS 115
62 35 27 29 31 (rxd- started with KB)= 184
Row: (29 Cals)
Single Unders: 125
KB Swings (35lb): 55
Wall Balls (14lb): 46
Burpees: 22
Total: 277
SWOD 155lb
BS/FS 150/155/160
WOD 43/100/61/45/29= 278
FS/BS 185 (worked on wrist flexibility in FS)
40/31/100/48/36=255. (Started with burpees)
33/120/54/38/31 = 276 (started with row)
FS/BS 105
4 x 10 pistols
Swod front squats x 5×3 55, 75,85,85,85
Burpees-20
Row- 20 cals
Singles-100
Kb- 26 lbs both hand lifts-38
Wall balls-(?). can’t remember. Seeing spots….laying on the floor like a baby…..done
450 (with 279 singles)
FS-BS 225/245/265
25 cal
200 m run
45 KB
35 ? Wall ball
27 burpees
Can’t remember wall balls for sure.
BS/FS 315/335/345
56/199/58/52/36=400
31/132/43/28/20 =254
SWOD 125/145/165
FS/BS: 85/90/95
WOD: 230(singles)/52/40/23/25 = 370 (started w singles)
58/20/55/42/28=203 (DU’s terrible)
275/275/295 FS/BS
FS/BS 185
50 cal/217 singles/ 42 kb 53lb/39wb/22 burped
= 380
32/181/51/32/17
44/90/55/40/27
FS/BS 85/95/125-not by choice
29/251(singles)/42/37/23
WOD-27/190/42/39/19
FS/BS-115lbs
Weighted lunges-55lbs
135/135/145 Squats
47/33/28/28/120(singles)= 256
36/43/103/45/35 – 262
FS/BS- 205/215/245
FS/BS 125/135/145
261 RX started with KB
32 cals
170 singles
30 KB
31 WB
23 burps
185 FS/BS
Lunge 45×2/95×2/ fail
FS/BS 95 lbs
38/24/26/150/40 = 278 (started w/WB)
Singles
FS/BS 85/85/95
378 (227 singles)
FS/BS 205/215/245
44/200/39/40/30=353 (singles)
FS/BS 140
29/102/49/33/32 =245
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