Friday 170721
For Time:
-10 Reverse Burpee w/wallball 20/14 20/10bs
-250m Row or 0.5km A Bike
-25 Sit-Ups (anchored) RX+ GHD
REST 2min
-10 Reverse Burpee w/wallball 20/14 20/10bs
-200m Run or 0.5km A Bike
-20 V-Ups
REST 2min
-10 Reverse Burpee w/wallball
-500m Row or 1km A Bike
-50 Sit-Ups (anchored) RX+ GHD
REST 2min
-10 Reverse Burpee w/wallball
-400m Run or 1km A Bike
-40 V-Ups
*Athletes can start with run or row portion*
Post total time minus six minutes of rest to responses.
500m row x 3
2:15.7
2:15.0
2:16.3
Total: 6:47
WOD w/10# ball
1. 2:51
2. 2:47
3. 4:55
4. 5:36
Finish time 22:09 – 6:00 rest = 16:09
When I saw only one response this morning, I knew it was you Angie!!!
You are amazing!
6:00am
500m Row x 3
1:48:7 + 2:05:9 + 2:05:5 = 6:00:1
WOD Rx (Row/Run):
2:53 + 2:35 + 6:41 + 6:22 = 18:31
8:30am
15min E1:30MOM Shoulder Press @95
10-10-10-9-8-7-6-5-5-5 (75 reps total)
9:30am
WOD Rx (Bike/Run)
2:22 + 2:34 + 5:36 + 5:57 = 16:29
3 x 500m Row E4MOM
1:36
1:45
1:47
WOD Rx’d=24:07
3x500m row e4mom
1:52, 155, 2:00
WOD:
3:42 (3:42) row
9:12 (4:30) run
17:46 (6:34) run
26:46 (7:00) row
1km bike
1:48
500m row
2:23
1km bike
1:54
WOD rx’d+ w/GHD’s in order as written
1. 3:17
2. 2:18
3. 7:08
4. 5:14
Total=23:57-6:00=17:57
that set of 50 GHD’s and 40 v-ups were ROUGH!
500 row
1:45
1:45
1:41
Wod RX with row:
19:30-6:00= 13:30
Row, bike, bike
WOD
24:32-6=18:32
500 rows
1:35
1:36
1:37
Wod rx:
22:59 with rest
V-ups pretty iffy
2 rds
10 burpee complex with 14 ball
250 m row
25 sit-ups
2 rds
10 b complex again
15 cal bike
25 Russian swings with 50# know
12:50
500m row
1:39.9
1:42.5
1:43.3
Wod rx’d as written
24:41 finish time – 6:00 = 18:41
500 m row x 3 EMOM
1:29
1:35
1:36
*
WOD – did burpees instead. Also did GHDs. Row then run Row then run
26:19 with rest
1km bike E4MOM
1:17
1:21
1:22
WOD
Rx+ (as written with row and run)
3:01
2:32
6:37
5:31
Total time= 23:41 – 6:00(rest)=17:41
1-500m row-1:39
2-1KM AB-1:29
3-1KM AB-1:29
Wod as RX+
21:42-6:00=15:42
Split times
1-2:30
2-2:22
3-5:02
4-5:48
Sorry forgot to put
Wod w/ bike and run
Bike, Row , bike!! Hot! Participated
Don’t remember any times but not great.
—
Wod w/ row
24:12 – 6:00 = 18:12 HOT!! V-ups were so fun!
Showed up today!!