For time:
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters
Then, at the 30 minute cap:
21-15-9 for time of:
Box Jumps 24/20” MRX 20/18”
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
Pull-ups MRX Banded or Ring Rows
WODrx all runs
Ended at 6:19
WOD 1 (or was it warm-up?)(rowing): 22:04
WOD 2 Rx’d: 7:54
1600 m 9:06
Rest 3 min
1200 m 18:24
Rest 2
800 m 24:25
Rest 1
400 m 27:06
WOD RX (step-ups)
7:17
BEAUTIFUL morning to run!
Feel free to calculate those splits for us next time, Jess. I mean, you completed the WOD, surely you can put out the extra effort to do the math for us. 🙂
WODs rx
Rowing:
1600m: 6:11
1200m: 9:11-13:33 (4:22)
800m: 15:33-18:30 (2:57)
400m: 19:30-20:58 (1:28)
*
21-15-9 triplet: 9:10
Wod Rx: Rowing
1600m- 6:00
1200m- 4:32
800m- 2:57
400m- 1:54
20:34 total time
Finisher Rx’d
5:34
*everything unbroken
*400m row was 1:24
WOD#1
1600 meter run=6:45
1200 meter run=4:35
800 meter run=2:57
400 meter run=1:23
Total time=21:40-6:00(rest)=15:40
WOD#2
As Rx’d
Everything unbroken
Time: 4:55
Wod 1:
1600 meter run= 6:44
1200 meter run= 4:38
800 meter run= 3:09?
400 meter run= 1:22
Total time=22:01-6:00 (rest)= 16:01
calculating those splits hurt my head.. I know for a fact my first mile and over all time, the rest I tried ha
Wod 2 as rxd: 4:40
WOD#1
1600 meter run=7:27
1200 meter run=5:57
800 meter run=3:34
400 meter run=1:32
Total time=24:30-6:00(rest)=18:30
WOD#2
As Rx’d
Time: 5:27
Row WOD.
21:58 – 6:00
Total = 15:58
—
WOD.
Modified to an arm burner:
21-15-9
-Ring Dips
-KB swings
After each round – 9 strict pull-ups
Time: 7:28
WOD#1
1600 meter run=6:41
1200 meter run=14:29
800 meter run=19:44
400 meter run=22:12
Total time=22:12-6:00(rest)=16:12
WOD#2
As Rx’d
Time: 4:38
6:41 – 4:48 – 3:15 – 1:28
WOD – all rowing
1600 = 7:43
1200 = 5:47
800 = 3:50
400 = 1:55
Finished at 25:15
Finisher: 18″ step ups, 25# KB, ring rows for 21 & 15, pull ups for 9’s
Time = 6:30
Wod rx row
1. 5:46 – 4:24 – 2:58 – 1:21 = total with rest 20:29
2. 9:34 wow could not recover
Good race Dave D!
Run:
1600 (9:05) 9:05/mi
1200 (18:55-12:05=6:50) 9:07/mi
800. (25:30-20:55=4:35) 9:10/mi
400 (28:41-26:30=2:11) 8:44/mi
WOD: Rx+
Only made it through 15 kbs.
Not sure what my row splits were…i know the first one was 6:01.
finished at 20:55…couldn’t keep up with the studs of the class
WOD 2 – Rx other than the PLU’s – did SDHP w/ 70# KB (hands are still shredded)
6:57
WOD Rx with all runs (peer pressure!)
9:30 class was insanely fast! Sam, Nick K, Toby and Dee- it was fun to watch y’all race!
I just know when I ended: 26:14
Finisher as written: 6:03
WOD 1 Run
1600: 7:10
1200: 5:14
800: 3:36
400: 1:38
Total Time: 23:38-6= 17:38
WOD 2: with Step Ups
8:40
Wod Rx: Running
1600m- 6:56
1200m- 5:01
800m- 3:17
400m- 1:29
22:43 total time
Finisher Rx’d
7:10
WOD #1 Rx: all run
1600m – 6:04
1200m – 4:26
800m – 2:58
400m – 1:15
Total: 20:43 – 6:00(rest) = 14:43
WOD #2 Rx
5:55
1600- 6:29
1200- 4:49
800- 3:08
400- 1:20
Total 21:46-6:00= 15:56
Wod RX
4:24
Everything unbroken
WOD#1
All rowing
1600 m=6:32
1200 m=4:56
800 me=3:18
400 me=1:34
Total time=22:20-6:00(rest)=16:20
WOD#2
As Rx’d
Time=7:26 plus ripped hands
WOD #1 all rows:
21:29 total time
WOD #2 RX:
6:21
Wod 1
23:27 total time
—
Wod 2
7:39
WOD 1 w/ Row
1600 – 7:20
1200 – 5:22
800 – 3:28
400 – 1:40
Total 23:50-6:00=17:50
WOD 2 w/ step-ups
8:14
Wod 1 w all runs
25:56
Wod 2 rx
5:32
Wod 1
23:42 – 6:00 – 17:42
Wod 2 RX’D
3:59 unbroken
Wod
Did triplet first, stepups
= 7:14
Then all the rows