Tuesday 160628
With a Continuously Running Clock
0:00-3:00 RUN 400m for time
3:00-7:00 ROW 500m for time
7:00-10:00 RUN 400m and Max Muscle-Ups or C2B Pull-ups or Pull-ups
10:00-12:00 REST
12:00-15:00 ROW 500m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
15:00-17:00 REST
17:00-19:00 RUN 200m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
19:00-20:00 REST
20:00-22:00 ROW 250m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
21:00-24:00 REST
24:00- 34:00 500m ROW – 400m RUN – 250m ROW – 200m RUN and Max Muscle- Ups or C2B Pull-ups or Pull-ups
**Score Specific 400m Run, 500m Row and Total MUs,C2B, & Pull-ups in WOD. Athletes can mix up MUs, C2B & PUs if needed.
Post results to responses.
25 cal bike = :58
500 m row = 1:37.8
Totaled 5 MU + 91 pullups
(Sub 15 cal bike for 200 m runs)
Wod. Rx’d. w/MU’s
400m run – 1:17
500m row – 1:47
Muscle ups – 34 total
400m run = 2:04
500m row = 2:24
400m run = 2:11, PLU = 9
500m row = 2:20, PLU = 7
200m run = 0:55, PLU = 11
250m row = 1:26, PLU = 8
500m row = 2:47.2
400m run = 2:33
250m row = 1:23
200m run = 0:59, PLU = 12
Total Pull-Ups = 47
400 m run- 1:15
500 m row- 1:50.8
400 m run to max ring MUs- 9
500 m row to max C2B pull-ups- 17
200 m run to max kipping pull-ups- 36
250 m row to max C2B pull-ups- 15
500 m row to 400 m run to 250 m row to 200 m run to 3 sets max ring MUs- 7, 3 sets max C2B pull-ups- 18, 3 sets max kipping pull-ups- 18
Total reps= 120
400m run 1:28
500m row 2:10
400m run to max ring MU’s-8
500m row to max MU’s-5
200m run to max MU’s-8
250m row to max MU’s-5
500m row 400m run 250m row 200m run to max MU’s-14
Total MU’s=40
Great job Brody!
400 m run- 1:01
500 m row- 1:34.9
400 m run to max ring MUs- 10
500 m row to max C2B pull-ups- 17
200 m run to max kipping pull-ups- 30
250 m row to max C2B pull-ups- 15
500 m row to 400 m run to 250 m row to 200 m run to 3 sets max ring MUs- 7, 3 sets max C2B pull-ups- 18, 3 sets max kipping pull-ups- 15
Total reps= 112
400m run- 1:30
500m row- 1:59.7
71 total pullups
CFJ Mile
1:23
0:39
1:32
0:43
1:40
Total: 9:56 – 4:00 =
5:56
(PR by 42 sec)
Jumped in the WOD at 17:00
Subbed HRPU
55 total
400 meter run: 1:46
500 meter row: 1:35
*
7-10 min: 400m run to max pull-ups: 8
12-15 min:500m row to max pull-ups: 10
17-19 min: 200m run to max pull-ups: 8
20-22 min: 250m row to max pull-ups: 10
24-34 min: 500m row + 400m run + 250m row + 200m run to max pull-ups: 20
*
Total pull-ups: 56
400m run- 1:04 (pr)
500m row- 1:44
50-something pull-ups. That first run & row killed me
Wod with Kipping pull-ups
Total PU 32
400m Run = 1:29
500m Row = 1:56.3
I don’t remember my totals for each interval but I did 2 intervals with pull-ups and 3 intervals with C2B.
Pull-ups = 42
C2B = 48
400m run – 1:12
500m row – 1:48
–
c2b pullups: 44
10 min wod I did regular kipping pull-ups: 37
total: 81 reps
Moving for time
Crossfit remedy
3x2reps split jerk sat 80%
Did 4 sets at 105#
WOD
5 rounds for time did 25#
10 KB snatches (r)
10 KB snatches (l)
200m run
11:44
Wod w pullups
400m run – 1:22
500m row – 1:33.6
15
9
12
7
24
67 total
400m run: 1:05
500m row: 1:30.4
Only like 20 total C2B…. Rough day. Heat and conditioning got me.
Uhh I showed up!
400 run 2:12?
500 row 2:20?
1
0
1
0
Skipped last one….definitely did not hydrate appropriately, and tripping on the gravel didn’t help!
1:29/1:44/21 MUs
Marathon Wod w/Pull-Ups
Run 1:42
Row 2:17
Total PU: 55
400m run- 1:49
500m row- 2:00.4
34 total pull-ups
Core Development:
2 min High Plank; 1 min Right Hand High Plank; 1:00 min Left Hand High Plank; 1:30 min Low Plank
400m run 1:24
500m row 1:53
Kipping pu 46
400m run
1:23
MUs
3-3-3-3-5
For time:
200 Double-Unders
100 Kettlebell Squat Snatches w/40#
200 Double-Unders
40:27
400 meter run: 1:23
500 meter row: 1:36
*
7-10 min: 400m run to max MU’s: 5
12-15 min:500m row to max C2B: 10
17-19 min: 200m run to max pull-ups: 20
20-22 min: 250m row to max MU’s: 2
24-34 min: 500m row + 400m run + 250m row + 200m run to max C2B/pull-ups: 15 C2B, 25 PL’s
*
Total pull-ups: 70
Total MU’s: 7