Every two minutes for 8 rounds:
200 Meter Sprint
*Add slowest and fastest 200 meter together for total score. Lowest time wins.
Rest 2 minutes from last round, then:
“Finisher”
AMRAP in 7 minutes of: (athletes choice)
Ring Muscle ups
Bar Muscle ups
Strict Pull-ups
C2B
Pull-ups
Ring Rows
Wod RX : 1:27
1- 00:48
2-00:44
3-00:41
4-00:42
5-00:41
6-00:41
7-00:41
8-:0039
Finisher: Ring Muscles ups : 15 reps
500m sprints on bike:
Slowest: 0:46
Fastest: 0:38
Total: 1:24
Finisher: BMU: 20
Wod RX
1- 00:54
2-00:53
3-00:49
4-00:48
5-00:47
6-00:48
7-00:50
8-:00:51
S: 1:41
Finisher: Ring Muscles ups : 28 reps
Ran 2 miles before class
Ran 1 mile during sprints then last 2 sprints on bike
22 ring MU in 7 minutes
7 after time cap
Sprints:
1 – 48
2 – 47
3 – 46
4 – 47
5 – 49
6 – 51
7 – 51
8 – 47
Finisher: 17 BMU
Mix of 500m bike & 200m row
Times were all between 0:55 & 1:00
Finisher
50 kbs 25#
50 sit-ups
30 ring rows
200m row sprints
: 35:1
:35:6
:36:5
:36:6
:37.0
:38.0
:37:6
36:0
—
Finisher
24 RMU @ 7 mins
30 @ 9:30
WOD
As Rx’d
1: 0:53
2: 0:49
3: 0:46
4: 0:45
5: 0:42
6: 0:42
7: 0:42
8: 0:42
Score=1:35
“Finisher”
Ring MU’s
Total=35 (reached 30@5:42)
PSA: CFJ was open for business today…
WOD w/ 200m Ski:
Fastest= :39
Slowest= :42
Finisher: Kipping PU= 57
Wod RX: 1:57
Slowest- 1:00
Fastest- 57
AMRAP 7: 41 kipping pull-ups
45
41
40
41
42
43
42
40
1:25
55 Ring Row
Wod w/ runs
47-43-43-45-45-45-46-42 (1:29)
7min AMRAP
Ring MU: 3-3-2-2-2-2 (14)
500m Bike
0:48
0:48
0:48
0:49
0:53
0:54
0:55
0:55
Total =1:43
Holy Fran lung
AMRAP of kipping banded pull ups and ring rows
9-5-4-2
Abs
Bike sprints (been sick so not running in the cold)
1- :45
2- :45
3- :44
4- :44
5- :44
6- :43
7- :44
8- :44
Total: :88
Bar MUs
2/2
1/2
2/2
Worked on hand placement and was wiped out
KP abs