Tuesday, 04 September 2012

Main WOD:

Complete as many rounds as possible in 12 minutes of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/55)

 

Run 1100m and rest for a total of 10 minutes

 

Complete as many rounds as possible in 9 minutes:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/55)

 

 

Post number of rounds and extra reps for each section and run time to comments

Compare to 07 SEP 11

 

 

 

CFE WOD:

Choose a sport:

Run: 6 x 400m, 3 minutes rest

Row: 6 x 500m, 3 minute rest

Bike: 6 x 1200m, 3 minute rest

Swim: 6 x 100m, 3 minute rest

 

Post total sprint time to comments

 

 

 

Mobility WOD:

Pick any three stretches from the Mobility posters

 

Post experience to comments

Comments

  1. 5 rds + 10 reps
    3 rds + 15 reps
    mod = 30″ box for hspu

  2. runnergirl says

    5 rounds + 5KB
    6:11 run
    4 rounds + 2 Box J
    All modified.

  3. 6 Rds + 23 Reps
    6:28 Run
    5 Rds + 17 Reps
    Mod
    20″ BJump, HSPU – Knees on 30″ box, 25# KBS

  4. Coach Jimmy says

    7 rds +24 reps (PR by 1rd & 3 reps)
    5:51 (35 sec slower) 🙁
    5 rds +7 reps (PR by 17 reps)

    All in all, a PR!

    I believe I did the WOD in Sep in the am. The heat made that run a little harder! Great WOD though!

  5. Ethan Dennis says

    4+1
    2+10

  6. 4 + 22
    6:58
    2+ 18
    Rx
    Was still gimpy last year so I don’t know if it was a pr. I can tell I haven’t done heavy kbs in a while!!

  7. ErinFaith says

    6 rds + 10 box jumps
    6:07 run
    4 rds + 10 box jumps and 5 hspu
    Mod hspu and 35 lb kb

Speak Your Mind