Sprints:
125m row
Rest 1:00
250m row
Rest 2:00
375m row
Rest 3:00
500m row
Rest 3:00
375m row
Rest 2:00
250m row
Rest 1:00
125m row
For Total Time
Conditioning:
Every three minutes on the minute, for 15 minutes perform:
12/9 Calories Biked
20 High-Lows*
10 Alternating Dumbbell Clean-2-Overhead (50/35)
5 Burpee-over-Dumbbell
For Score
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.
Mobility:
Quad Smash – 1:30/side
Barbell Shoulder Smash – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time, score, and experiences to comments
Row sprints 7:33.9, I have a love/hate with these. 😉
CWOD: ✅ Rx
This WOD crushed me.
Total time would have been 19:33.9
Thanks
Sprints 8:51 total time 20:51
Cwod: compeleted 2 first rounds
3rd round 2 burpees left
4th round bike left
5th round ONE burpee left.. so frustrating lol
Thanks for showing up so I didn’t have to do this alone!
Sprints:
6:28, TT 18:28
Worked on keep it around 1:35/500m pace
CWOD:
221 reps
It SUCKED!
Completed rounds 1, 2, & 5
2 burpees shy of rnd 3, did rnd 4 in reverse and was shy the 12 cal’s