July 20, 2016

Wednesday 160720

With a Continuously Running Clock
0:00-3:00 RUN 200m then Max rds
10 KBS 53/35 RX+ 70/53 MRX 45/25
10 Mil Anchored Ab-mat Sit-ups RX+ 10 GHD
3:00-5:00 REST
5:00-10:00 RUN 400m then Max rds
12 KBS
12 Mil Anchored Ab-mat Sit-ups RX+ 12 GHD
10:00-13:00 REST
13:00-21:00 RUN 600m then Max rds
14 KBS
14 Mil Anchored Ab-mat Sit-ups RX+ 14 GHD
21:00-24:00 REST
24:00- UTC
For time: 
16 KBS
16 Mil Anchored Ab-mat Sit-ups RX+ 16 GHD
1200m Run
**Score each AMRAP and For Time

Post rounds and reps for each AMRAP and total time to responses.

DSC_0570

The 6:30pm class today, Wednesday, July 20th & tomorrow, Thursday, July 21st is cancelled. We apologize for the inconvenience.

14 thoughts on “July 20, 2016”

  1. Holy Toledo that was brutal!

    Had an awesome noon group!!

    55# Kb

    2+2
    2+13
    2+17

    33:57

    Thanks for coaching us today Jessica! That last run was tough!!!

  2. Wod rx – sub assult bike for run
    :45 bike
    2rds + 4situps

    1:50 bike
    3rds + 3kb

    3:00 bike
    2rds + 8situps

    6:00 bike – 6.2km total distance of all rds

    31:55

  3. Great job !!!
    Fun to watch
    Even as a master, not gonna do a step-up!!!

    Garage wod
    Air assault Annie
    50-40-30-20-10
    Calories
    Situps
    16:38

  4. Garage wod modified
    40 DU
    10 HSPU strict
    10 unanchored sit ups
    2rounds
    rest
    100 DU
    10 HSPU strict
    12 unanchored sit ups
    2 rounds + 1HSPU
    rest
    150 DU
    10 HSPU strict
    14 unanchored sit ups
    2 rounds + 2 HSPU
    rest
    10 HSPU strict
    16 unanchored sit ups
    200 DU
    29:32

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