Monday, October 28, 2019

2 RFT:
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
REST 1min
**Then**
“The Duathlon Mile” by DB
For Time:
-400m Run or Row or 1k A-bike
Rest 1min
-200m Run or Row or .5k A-bike
Rest 1min
-400m Row or Run or 1k A-bike
Rest 1min
-200m Row or Run or .5k A-bike
Rest 1min
-400m Run or Row or .5k A-bike
 
REST 1min
**Then**
2 RFT:
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″

22 thoughts on “Monday, October 28, 2019”

  1. 11 kip pull ups
    7 OBB
    11 deads @ 155
    9 box step ups
    x2

    400m row
    200m run
    400m row
    200m run
    400m row

    11 kip pull ups
    7 OBB
    11 deads @ 155
    9 box step ups
    X2

  2. Back still not quite right WOD:
    AMRAP 30 minutes
    Alternating 1k Bike / .5k bike followed by
    – 12 Push-ups
    – 6 Strict Pull-ups
    – 24 Lunges
    Total: 10 rounds + .5k bike

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