January 13, 2018

Saturday 180113

4 RFT:
-400m Run
-25 Russian KBS 55/35# RX+70/55# MRX 45/25#
-15 Strict HSPU or 15 Strict Press 75/55 RX+ 95/65 MRX 55/35
-500m Row or 1.2km A Bike
-25 American KBS 55/35# RX+70/55# MRX 45/25#
-15 Hand Release Push-Ups
**Athletes can start with Row/A Bike based on logistics, but stay with the movement order

Post time to responses.

DSC_0279 (1)

20 thoughts on “January 13, 2018”

  1. WOD Rx (I did 25 hrpu each round by mistake!)
    45:13

    30 ghd sit-ups
    30 hip extension
    1 min high plank
    1 min handstand
    1 min wall sit

  2. RX
    Run/Row, Strict HSPU/Strict Press with 75# and 40# dumbbells
    3 rounds and 400 meter run just before 40 minute time cap.

  3. Had to work this morning so drug out equipment to pasture and done it rx with strict hspus on shed and run out in pasture, done 1k assualt bike for row used 53# KB
    Time: 35:33

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