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.
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!
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
“The Dualathon Mile” #55
26:22-5= 21:22
WOD Rx+ (Run/Run/Row/Row/Row):
27:47-5:00=22:47
Part 1– all rows
12:16
–
Part 2- mrx 55#, all PU (no c2b)
Total—26:5
“Duathalon mile” as rx’d
19:07 – 5:00 = 14:07
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
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
Still stuck at home with this lovely boot. Recovery takes forever.
Rowing intervals:
6 x 500m row, 1 min rest
150 unanchored sit ups
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!
Rxd
26:46
Only mod was I did regular PLU’s in place of C2B
29:16 total time – 5:00 rest = 24:16
run-run-row-row-run
9:13 w/rest
2nd half rx’d
Total time 23:39-5:00=18:39
I was on the struggle bus after the mile
WOD rx
First part- run-run-row-row-run
10:30
Total time – 26:04-5=21:04
WOD Rx’d but w/ 115#
19:32-5 min rest=14:32
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
Wod rx
19:11 – 5:00 = 14:11
9:29 jenks Mile part
Wod rx’d
First part: run, run, row, row, run
10:28 w/ rest
2nd part:
Total time- 25:30-5:00(rest)=20:30
Wod. Rx’d. (row/row/run/run/run)
21:18 – 5:00 = 16:18
Wod RX (row/row/run/run/row)
22:42 – 5:00 : 17:42
Rough day after a week off!!
All rows
10:19 with rest
65# and all pull-ups
29:32 total – 5 rest = 24:32
Duathlon Mile
Run-run-row-row-run
1:16
0:37
1:21
0:45
1:23
(9:22 for the run)
Finish: 22:29 – 4:00 rest = 18:29
Oops, 5:00 rest = 17:29
WOD rxd (row/row/run/run/row)
22:30-5:00=17:30
Wod rx + (used 7 1/2′ bar)
run,run,row,row,run
25:22-5:00= 20:22
WOD rx’d
Run run row row run
1:25 :41 1:36 :49 1:34
10:05 with rest
Started WOD 2 @11:25
Finished 24:22-5:00
19:22
Wod. Rx’d. (run/run/row/row/row)
9:37
21:16 – 5:00 = 16:16
Row/run 11:14
WOD RX
30:58-5:00=25:58
WOD Rx except regular pull ups 29:16
Run/row = 8:59
Wod Rx = 23:06 – 5 = 18:06
21:50 MRx
Row row run run row
22:17-5 min rest= 17:17
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
WOD Rx weight w/ all pull-ups
First part row,row,run,run,row – 10:29
Total time – 23:03 – 5 = 18:03
RUN/ROW: 9:07
rest 1 minute
21-15-9
Power cleans (135)
GHD situps