Friday, November 17, 2023

For time: 
5km Run or Row (annotate time)
30 Muscle-Ups for Time (ring or bar)
30 Double Push-Up Burpee Pull-Ups

Score is each time individually and total time. You start immediately after the 5K.

Compare to September 23, 2021.

21 thoughts on “Friday, November 17, 2023”

  1. 5k
    Plan was to stay on Shawn’s heels most of the time til I was dry heaving mid-stride on the last 100m. Loved that feature.
    Rested til 30
    EMOM 10 minutes
    5 pull ups, 5 push ups (50 each)

  2. 5K – 26:07 (8:02 pace / see Chandler’s comment above)

    rested 2.5 minutes then EMOM for 6 minutes:
    1 RMU
    2 Strict PU’s
    5 Push-ups

    Then finished with 50 pushups

  3. CFJ 5km Run
    Garmin measured at 3.21 miles
    Time: 23:32

    Rested until clock hit 25:00, then:

    30 Ring MU’s
    Time: 5:47

    Total time for both: 30:47

  4. Great pic Dee!

    5k-ish: 31:57
    Ran down to the curve under pedestrian bridge because I wasn’t paying attention and then run back over the levee to normal route. I’m sure I would have achieved 21-22 min 5K without that hiccup 😉

    11 Bar MU in time remaining.

  5. WOD
    1 mile run: 8:35
    2k row: 8:01
    4K bike: 7: 03

    30 double push up Burpee pull ups

    Great job Kent-fastest Clydesdale in the business

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