October 23, 2017

Monday 171023

“The Duathlon Mile” by DB

For Time:
-400m Run or Row
REST 1 min
-200m Run or Row
REST 1 min
-400m Row or Run
REST 1 min
-200m Row or Run
REST 1 min
-400m Run or Row Last one Athletes Choice
**Athletes will either start with Run (Green group) or with Row (Blue group)**
REST 1 min
**Then straight to
For Time:
-9 Over Bar Burpees
-9 C2B Pull-Ups RX+ 9 Bar MUs
-9 Push Press 95/65 RX+ 115/75 MRX 75/55
-9 Burpee C2B RX+ 9 Burpee Bar MUs
-9 Push Press
-15 Over Bar Burpees
-15 Pull-Ups RX+ 15 C2B Pull-Ups
-15 Push Press
-15 Burpee Pull-Ups RX+ 15 Burpee C2B
-15 Push Press

Post total time minus five minute(rest) to responses.

DSC_0160

Royce and Cindi’s 3rd Annual Halloween Bash is set for Saturday, October 28th at 7pm! They will be providing drinks and food and the amazing bartenders from Georges will be there to serve up some fun cocktails, please remember to tip them! Costumes are  Mandatory! Hope to see you all there!!!
*Music will be provided by DJ Blocker featuring Riff Raff!

34 thoughts on “October 23, 2017”

  1. WOD as rx’d
    1st half (row-row-run-run-row): 9:32
    1:11/0:38/1:38/0:35/1:20
    *
    2nd half started @ 10:32 and finished @ 21:28 (12:00)
    *
    21:28 (-5 minute rest) = 16:28

  2. 400 Meter run-1:20
    200 Meter run-:42
    400 Meter row-1:24
    200 Meter row-:41
    400 Meter run-1:22
    Total run time with rest: 9:29

    Started 2nd half at 10:29
    Rx+ (*did MU’s and C2B’s on a 7 1/2′ bar*)

    Total time=19:53-5:00(rest)=14:53

  3. Strength 2 front squat emom for 10min
    first 10 at 137, second 10 at 147

    100 wall ball shots (20#,10′) – 6:57

    50 anchored military situps
    40 v-ups
    30 t2b

  4. Still stuck at home with this lovely boot. Recovery takes forever.

    Rowing intervals:
    6 x 500m row, 1 min rest

    150 unanchored sit ups

  5. 400 Meter run-1:35
    200 Meter run-:43
    400 Meter row-1:46
    200 Meter row-:50
    400 Meter run-1:32
    Total run time with rest
    10:26
    second half rx’d
    8:18
    Total time=19:44-5:00=14:44
    Not moving the fastest today…still VERY sore from this weekend!

  6. 400 Meter run-1:22
    200 Meter run-:37
    400 Meter row-1:21
    200 Meter row-:42
    400 Meter run-1:43
    Total time with rest: 9:45
    Started 2nd half at 10:45

    Total time=28:32-5:00(rest)=23:32

    struggled hard for the 2nd workout

  7. 1k bike) 1:20
    .5k bike) :35
    400m row) 1:26
    200m row) :40
    1k bike) 1:30
    9:31 – total with rest

    Wod rx
    23:23 – 5:00 = 18:23

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