Tuesday, 25 September 2018

 

Bike Sprints:

Partner up

2 x 400m*

2 x 600m

2 x 800m

2 x 600m

2 x 400m

 

For Time

*one sprint each partner at each distance

 

Conditioning:

HERO WOD

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups

 

For Time

WOD courtesy of crossfit.com

 

Mobility:

Wrist Stretch – 1:00/arm

Saddle Sit –  2:00

 

Post time and experiences to comments

Comments

  1. Sape row sprints: 9:40-ish
    I maintained a 63-65rpm and it felt pretty easy.
    Coffland: 41:00 Rx, fell off the bar on last hang with 11 sec remaining. Next time do descending bar hangs. PU felt good. Loved this Wod! ❤️

  2. White Ape says:

    SWOD:
    Did run through of MP Iron Club for Thursday.
    Heavy cleans and heavy jerks

    Bike:
    What Sarah said. 🙂

    CWOD:
    “Coffland”
    30:27 Rx
    1:30, 1:30, 1:20 (left grip toast), 1:03, 0:37
    Toasty WOD!

    Strong work to all six that showed up today for the WOD!!

  3. megancyork says:

    Shadowed Sarah for bike sprints. I enjoyed those sprints

    Coffland:
    42:20
    My back started to tighten on me during the first run, so I rowed.
    Back tightened up on the second row. Just did hangs and pu to finish.

Speak Your Mind