For time:
800 Meter run
40 GHD sit-ups
4 Legless rope climbs, 15’
600 Meter run
30 GHD sit-ups
3 Legless rope climbs
400 Meter run
20 GHD sit-ups
2 Legless rope climbs
200 Meter run
Compare to June 28, 2024.
For time:
800 Meter run
40 GHD sit-ups
4 Legless rope climbs, 15’
600 Meter run
30 GHD sit-ups
3 Legless rope climbs
400 Meter run
20 GHD sit-ups
2 Legless rope climbs
200 Meter run
Compare to June 28, 2024.
1000m row
40 ab-mat sit-ups
4 legless rope climbs 10’
750m row
30 ab-mat sit-ups
3 legless rope climbs 10’
500m row
20 ab-mat sit-ups
2 legless rope climbs 10’
250m row
21:28
WOD 16:32
800m row
40 GHD
10 push-ups
600m
30 ghd
10 push-ups
400m
20 ghd
10 push-ups
200m row
Wod:
Used my feet on last foot of last rope climb. Otherwise Rx’d
22:02
WOD: 18:38 scaled
Did 10 DB Row 70# each arm for each round instead of rope climbs
WOD
Bike – 2K, 1500,1K, 500
Legless to the top, used feet at 15’ mark.
GHD’s
21:52
WOD with 10ft legless rope climbs
Rest as written
18:50
RX 20:14
WOD with 10ft legless rope climbs
Rest as written
22:06
Scaled 16:49
Full runs
Split GHD and v up
40,30,20 air squats
WOD w/bike and 10’ legless rope climbs
2 legless + 2 strict/2 legless + 2 strict/1 legless + 2 strict
GHDs 25/15-20/10-unbroken
21:24
Abs
2024
WOD w/10’ legless rope climbs and strict pull-ups
800m run
40 GHDs (25/15)
2 10’ legless RC + 2 strict pull-ups
600m rub
30 GHDs (20/10)
2 10’ legless RC +2 strict pull-ups
400m run
20 GHDs (unbroken)
1 10’ legless RC + 2 strict pull-ups
200m run
23:51