July 21, 2017

Friday 170721

For Time:
-10 Reverse Burpee w/wallball 20/14 20/10bs
-250m Row or 0.5km A Bike
-25 Sit-Ups (anchored) RX+ GHD
REST 2min
-10 Reverse Burpee w/wallball 20/14 20/10bs
-200m Run or 0.5km A Bike
-20 V-Ups
REST 2min
-10 Reverse Burpee w/wallball
-500m Row or 1km A Bike
-50 Sit-Ups (anchored) RX+ GHD
REST 2min
-10 Reverse Burpee w/wallball
-400m Run or 1km A Bike
-40 V-Ups

*Athletes can start with run or row portion*

Post total time minus six minutes of rest to responses.

DSC_1393

17 thoughts on “July 21, 2017”

  1. 500m row x 3
    2:15.7
    2:15.0
    2:16.3
    Total: 6:47

    WOD w/10# ball
    1. 2:51
    2. 2:47
    3. 4:55
    4. 5:36
    Finish time 22:09 – 6:00 rest = 16:09

  2. 6:00am
    500m Row x 3
    1:48:7 + 2:05:9 + 2:05:5 = 6:00:1

    WOD Rx (Row/Run):
    2:53 + 2:35 + 6:41 + 6:22 = 18:31

    8:30am
    15min E1:30MOM Shoulder Press @95
    10-10-10-9-8-7-6-5-5-5 (75 reps total)

    9:30am
    WOD Rx (Bike/Run)
    2:22 + 2:34 + 5:36 + 5:57 = 16:29

  3. 1km bike
    1:48
    500m row
    2:23
    1km bike
    1:54
    WOD rx’d+ w/GHD’s in order as written
    1. 3:17
    2. 2:18
    3. 7:08
    4. 5:14
    Total=23:57-6:00=17:57
    that set of 50 GHD’s and 40 v-ups were ROUGH!

  4. 2 rds
    10 burpee complex with 14 ball
    250 m row
    25 sit-ups
    2 rds
    10 b complex again
    15 cal bike
    25 Russian swings with 50# know
    12:50

  5. 500 m row x 3 EMOM
    1:29
    1:35
    1:36
    *
    WOD – did burpees instead. Also did GHDs. Row then run Row then run
    26:19 with rest

  6. Bike, Row , bike!! Hot! Participated
    Don’t remember any times but not great.

    Wod w/ row
    24:12 – 6:00 = 18:12 HOT!! V-ups were so fun!

    Showed up today!!

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