Teammate Duathalon
For Time: (both working)
– P1 200m Row or 0.5km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/0.5km A-Bike
– P1 400m Row/1km A-Bike
– P2 400m Run (both complete, switch)
– P1 400m Run
– P2 400m Row /1km A-Bike
– P1 200m Row/1km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/1km A-Bike
For Time: (both working)
– P1 200m Row or 0.5km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/0.5km A-Bike
– P1 400m Row/1km A-Bike
– P2 400m Run (both complete, switch)
– P1 400m Run
– P2 400m Row /1km A-Bike
– P1 200m Row/1km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/1km A-Bike
“Teammate Nate & Cindy” by DB
20min AMRAP: (one works, one rests)
– P1 1 Round Cindy (slap hands, switch)
– P2 1 Round Nate (slap hands, switch)
– P1 1 Round Nate (slap hands, switch)
– P2 1 Round Cindy = 1rd *continue pattern*
Cindy =
-5 Pull-ups
-10 Push-ups
-15 Squats
Nate =
-2 Ring MUs MRX Burpee C2B
-4 HSPU MRX 2/4″ rise or 1 Wall Walk
-8 KBS 70/55# MRX 55/35#
20min AMRAP: (one works, one rests)
– P1 1 Round Cindy (slap hands, switch)
– P2 1 Round Nate (slap hands, switch)
– P1 1 Round Nate (slap hands, switch)
– P2 1 Round Cindy = 1rd *continue pattern*
Cindy =
-5 Pull-ups
-10 Push-ups
-15 Squats
Nate =
-2 Ring MUs MRX Burpee C2B
-4 HSPU MRX 2/4″ rise or 1 Wall Walk
-8 KBS 70/55# MRX 55/35#
Team WOD w/Marisa
Duathlon (run/bike): 8:45
Cindy:
Pull-ups/banded pull-ups
Pushups/Knee pushups
Air squats
11 rds
Nate:
Burpee C2B/Burpee pull-ups
4 HSPU/1 wall climb
70/35 KBS
10 rds + 1 WC
Total: 21 rds + 1 WC
Partnered with Breck.
Duathlon with bike and row: 6:41
Cindy and Nate RX:
30 rounds total (15 each)
Thanks for jumping in, Breck!
Jim (p1) & mike (p2)
Duathalon: 9:55
WOD: 70#, burpee c2b for Nate
P1 4 Cindy, 4 Nate, +10squats
P2 4 Cindy, 4 Nate
WOD w/ Dan
Part 1- 9:27
Part 2 – Dan rxd/Shan mod Bar MU attempts
19 + 6 reps
Partner with Jessica
WOD 1 Row/bike
7:48
WOD 2
Cindy: Rx
Nate: burpee C2B, 30# strict DB press (HSPU for Jess), 55# kB for me (35# for Jess)
20 rounds + 10 reps
WOD w/ Stephen
Duathalon 7:29
Wod RX
31+1 pull up
WODs with Nikki
Duathlon 8:15 (we think)
I did row and bike and Nikki did run and row
Cindy and Nate
22 + 5 reps of Cindy by partner 2
Nikki did burpee C2B and 1 ab mat HSPUs
I did BMUs instead of rings
Tabata abs
Big win for me today, did all the sets of 2 BMUs linked!
Great Saturday workout, thanks for being my partner and coming on a Saturday Nikki!
Jamie
1. 8:09
2. 23+11 squats into Cindy
failed to mention that my Nate was 2 ring mu attempts. I only successfully got one MU.