Tuesday, 17 July 2018

 

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

Comments

  1. sflynn says

    Row sprints 7:33.9, I have a love/hate with these. 😉
    CWOD: ✅ Rx
    This WOD crushed me.

  2. 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

  3. White Ape says

    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

Speak Your Mind