2 RFT:
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
REST 1min
**Then**
“The Duathlon Mile” by DB
For Time:
-400m Run or Row or 1k A-bike
Rest 1min
-200m Run or Row or .5k A-bike
Rest 1min
-400m Row or Run or 1k A-bike
Rest 1min
-200m Row or Run or .5k A-bike
Rest 1min
-400m Run or Row or .5k A-bike
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
REST 1min
**Then**
“The Duathlon Mile” by DB
For Time:
-400m Run or Row or 1k A-bike
Rest 1min
-200m Run or Row or .5k A-bike
Rest 1min
-400m Row or Run or 1k A-bike
Rest 1min
-200m Row or Run or .5k A-bike
Rest 1min
-400m Run or Row or .5k A-bike
REST 1min
**Then**
2 RFT:
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
**Then**
2 RFT:
-11 C2B Pull-Ups RX+ 9 Bar MUs MRX PUs
-7 Over Bar Burpees
-11 Dead 245/165 RX+315/215 MRX185/125
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
WOD Rx’d:
25:56
Bike-bike-row-row-bike for duathlon
WOD w/ pull-ups, 125#, step-ups, row 400, bike .5k
24:00-6:00 rest=18:00
WOD Rx-
22:14 with rests
Run 400m
Row 200m
Run 400m
Row 200m
Run 400m
RX’D: 26:22-6:00 Rest = 20:22
Row-Run-Row-Run-Row
WOD w/125#, pull-ups, 18” step ups,
row, run, row, run, row
27:30 – 6:00 rest = 21:30
WOD Rx’d
21:59 total time.
Run/Row/Run/Row/Run
WOD
As Rx’d with Bar MU’s
All Bar MU’s unbroken
Run/Row/Run/Row/Run
Total Time: 22:11
Wod rx row/run
22:48
Fell apart at the end
Deadlifted out!!!
WOD – All Rx except the DL was MRx (185#)
**Row/Run
20:47
nice push, Max!
WOD MRx (w/ 24″ Box)
Run-Row-Run-Row-Run
21:14
WOD MRx (w/ 24″ Box)
Run-Row-Run-Row-Run
23:30
Wod
First rd mens rx then dropped to womens rx
Time=25:21
11 kip pull ups
7 OBB
11 deads @ 155
9 box step ups
x2
400m row
200m run
400m row
200m run
400m row
11 kip pull ups
7 OBB
11 deads @ 155
9 box step ups
X2
25:59
Wod. MRx’d. I’m beat up.
Rowed 400’s
Skierg 200’s
22:29 total time. (16:29 work time)
RX row/run: 21:34
wod all RX except banded pull-ups
row-bike-row-bike-row
24:33
WOD Mrx
Bike, row, bike, row, bike
25:52
Wod RX+
Bike-Bike-Row-Row-Bike
22:23
BMU unbroken
Total time*
WOD rxd. Rowing for all
Finish time (including rest): 23:34
Back still not quite right WOD:
AMRAP 30 minutes
Alternating 1k Bike / .5k bike followed by
– 12 Push-ups
– 6 Strict Pull-ups
– 24 Lunges
Total: 10 rounds + .5k bike