Friday, 12 October 2018



Bike 1500m


3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders


Row 1000m


3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)


Bike 1500m


For Time



Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side



Post time and experiences to comments


  1. 32:51 Rx

  2. RhondaMomma says

    24:50 Mod
    RD w purple band
    25# DB Snatch

    NTS – went a little light to get through before 30 min cap. Next time do RX ring dips and DB Snatch.

  3. CourtnieMcKone says

    27:38 rx
    I have GOT to learn how to kip ring dips. Arms are smoked.

  4. Mr. Such says

    27:35 Rx

    It’s been weeks since I have done a conditioning WOD. Good workout today.

  5. 29:25Rx

  6. Capped at 3 dips into the last rd rx. Good wod

  7. White Ape says

    24:30 Rx
    Super tiring WOD! Last bike felt like I was biking through mud!

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