Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.



Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed


For total sprint time



Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols


For Score



Snatch ⇒ Hang Snatch

1-rep max complex



Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00



Post time, score, load, and experiences to comments


  1. Muffin Man says:

    Bike/Row: 10:48 total/3:48 sprint time
    SWOD: 170#
    CWOD: 109 Rx

  2. Norka says:

    Part 1: 14:30
    Part 2: 73#
    Part 3: 70 reps

  3. Pinky says:

    Did this at home. Skipped sprint work and ran 3 miles instead.
    CWOD: 85 reps, did lunges instead of pistols to mimic comp wod.
    SWOD: 98# for complex (only 5# from current PR)

    Also, did 20 unbroken pushups tonight so get to check that off my goals. Thank you hot yoga!

  4. Kirby says:

    Part 1: honestly can’t remember now…. 6 something total sprint time.
    Part 2: 88# (PR) successfully for complex then hit 93# in the snatch and couldn’t hold it together for the hang snatch. (8# total snatch PR- YAY)
    Part 3: 104 reps Rx. Think I could’ve gotten more but I still felt pukey from sprint work.

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