On a 10:00 clock:
1600 Meter run MRX 1200 Meter run
Max calories on rower in the remaining time
Rest 4 minutes
On a 8:00 minute clock:
1200 Meter run MRX 800 Meter run
Max calories on rower in the remaining time
Rest 3 minutes
On a 6:00 minute clock
800 Meter run MRX 400 Meter run
Max calories on rower in the remaining time
*Objective: 2 minutes or more on machine with 30+ calories.
Wod RX: 175 cals
1- 6:09 / 67 cals
2- 4:30 / 57 cals
3- 2:58 / 51 cals
WOD modified total cals = 128
1200m run 6:38
Max row cals 41
800m run 4:08
Max row cals 49
600m run 2:58
Max row cals 38
Wod Rx’d :
1- 6:54 / 55 cals
2- 5:12 / 45 cals
3- 3:14 / 47 cals
Total cals=147
Wod Rx’d :
1- 6:19 / 63 cals
2- 4:52 / 50 cals
3- 2:56 / 50 cals
Total cals=163
mile – 7:25/49 cal row did not record run time after that.
1200 – 48 cal row
800 – 46 cal row
Wod Rx’d :
1- 8:53 / 13 cals
2- 6:20 / 22 cals
3- 4:13 / 31 cals
Total cals=66
Thick thighs saved no lives on those runs…
1: 6:53/54 cals
2: 5:12/51 cals
3: 3:25/49 cals
Total cals=154
Wod RX: 176 cals
1- 5:56/ 64 cals
2- 4:20 / 57 cals
3- 4:29 / 55 cals
**2:49 800
WOD rx
1600m 8:05
1200m 6:06
800m 4:06
19/19/19 plz everyone look away from my score
Was in fervent prayer for myself this whole work out
Proud of you for showing up!! #koreangames2025
Wod rx
6:21 / 63 calls
4:36/ 55 cals
3:10/ 46 cals
Total – 163
Total – 164
Bike (m)/row (cal)
4000/36
3000/31
2000/26
93 cal
WOD Rx’d
6:57 (1600m) – 57 cals
Great out the gate, but not much for stamina.
6:11 (1200m) – 31 cals
4:02 (800m) – 31 cals
Total: 119
MRX: 64 cals. Row bike ski
Wod RX:
1600- 7:54/ 27 cal row
1200-6:15/ 21 cal row
800- 4:12/ 21 cal row
Mile 6:42 row 57 cals
1200 4:43 row 53 cals
800 3:10 row 48 cals
Total cals 158
Wod Rx’d :
1- 7:47 / 32 cals
2- 5:48 / 30 cals
3- 3:56 / 28 cals
Total cals=90
WOD rx
Total cals: 56
1 mile run 8:45 (walked 3x on backstretch b/c foot/plantar)
Row cals- 17
1200M run 6:40 (walked 4x)
Row cals 16
800M run 4:35 (walked 3x)
row cals 23
Humbling to say the least.
Wod RX
1. 6:35/37
2. 4:53/38
3. 3:12/34
Total – 109
5 mile run in am (8:10 pace)
Wod as rxd
Except all ski bc legs are toast from yday
1600m: 6:18
45 cals
1200m: 4:45
40 cals
800m: 3:04
34 cals
Total 119 ski cals
Bike instead of run
4,000m Bike / 65 Cals
3,000m Bike / 55 Cals
2,000m bike / 48 Cals
168 Cals
1000m – 8:15 – 20 ski
700ish m – 5:45 – 22 ski
400m – 3:15 – 26 ski
1600m 8:17/18 row cals
1200m 6:30/17 row cals
800m 4:20/19 cals
Survived; thankful it was cooler but the blacktop was still pretty steamy!
Abs
Wod Rx’d
1600m 8:06 – 21 row
1200m 6:07 – 19 row
800m 4:12 – 17 row