Thursday, June 11, 2020

For time: 
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters

Then, at the 30 minute cap:

21-15-9 for time of: 
Box Jumps 24/20” MRX 20/18”
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
Pull-ups MRX Banded or Ring Rows

30 thoughts on “Thursday, June 11, 2020”

  1. Jessica Van De Wiele

    1600 m 9:06
    Rest 3 min
    1200 m 18:24
    Rest 2
    800 m 24:25
    Rest 1
    400 m 27:06
    WOD RX (step-ups)
    7:17

    BEAUTIFUL morning to run!

    1. Feel free to calculate those splits for us next time, Jess. I mean, you completed the WOD, surely you can put out the extra effort to do the math for us. 🙂

  2. Jeremy Fullingim

    WODs rx
    Rowing:
    1600m: 6:11
    1200m: 9:11-13:33 (4:22)
    800m: 15:33-18:30 (2:57)
    400m: 19:30-20:58 (1:28)
    *
    21-15-9 triplet: 9:10

  3. Wod Rx: Rowing
    1600m- 6:00
    1200m- 4:32
    800m- 2:57
    400m- 1:54
    20:34 total time

    Finisher Rx’d
    5:34
    *everything unbroken

  4. WOD#1
    1600 meter run=6:45
    1200 meter run=4:35
    800 meter run=2:57
    400 meter run=1:23
    Total time=21:40-6:00(rest)=15:40

    WOD#2
    As Rx’d
    Everything unbroken
    Time: 4:55

  5. Wod 1:
    1600 meter run= 6:44
    1200 meter run= 4:38
    800 meter run= 3:09?
    400 meter run= 1:22
    Total time=22:01-6:00 (rest)= 16:01
    calculating those splits hurt my head.. I know for a fact my first mile and over all time, the rest I tried ha

    Wod 2 as rxd: 4:40

  6. WOD#1
    1600 meter run=7:27
    1200 meter run=5:57
    800 meter run=3:34
    400 meter run=1:32
    Total time=24:30-6:00(rest)=18:30

    WOD#2
    As Rx’d
    Time: 5:27

  7. Row WOD.
    21:58 – 6:00
    Total = 15:58

    WOD.
    Modified to an arm burner:

    21-15-9
    -Ring Dips
    -KB swings
    After each round – 9 strict pull-ups

  8. WOD#1
    1600 meter run=6:41
    1200 meter run=14:29
    800 meter run=19:44
    400 meter run=22:12
    Total time=22:12-6:00(rest)=16:12

    WOD#2
    As Rx’d
    Time: 4:38

  9. WOD – all rowing
    1600 = 7:43
    1200 = 5:47
    800 = 3:50
    400 = 1:55
    Finished at 25:15

    Finisher: 18″ step ups, 25# KB, ring rows for 21 & 15, pull ups for 9’s
    Time = 6:30

  10. Wod rx row
    1. 5:46 – 4:24 – 2:58 – 1:21 = total with rest 20:29
    2. 9:34 wow could not recover

    Good race Dave D!

  11. Run:
    1600 (9:05) 9:05/mi
    1200 (18:55-12:05=6:50) 9:07/mi
    800. (25:30-20:55=4:35) 9:10/mi
    400 (28:41-26:30=2:11) 8:44/mi

    WOD: Rx+
    Only made it through 15 kbs.

  12. Not sure what my row splits were…i know the first one was 6:01.

    finished at 20:55…couldn’t keep up with the studs of the class

    WOD 2 – Rx other than the PLU’s – did SDHP w/ 70# KB (hands are still shredded)
    6:57

  13. WOD Rx with all runs (peer pressure!)
    9:30 class was insanely fast! Sam, Nick K, Toby and Dee- it was fun to watch y’all race!
    I just know when I ended: 26:14

    Finisher as written: 6:03

  14. WOD #1 Rx: all run
    1600m – 6:04
    1200m – 4:26
    800m – 2:58
    400m – 1:15
    Total: 20:43 – 6:00(rest) = 14:43

    WOD #2 Rx
    5:55

  15. WOD#1
    All rowing
    1600 m=6:32
    1200 m=4:56
    800 me=3:18
    400 me=1:34
    Total time=22:20-6:00(rest)=16:20

    WOD#2
    As Rx’d
    Time=7:26 plus ripped hands

  16. WOD 1 w/ Row
    1600 – 7:20
    1200 – 5:22
    800 – 3:28
    400 – 1:40
    Total 23:50-6:00=17:50

    WOD 2 w/ step-ups
    8:14

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