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
5 rds + 10 reps
3 rds + 15 reps
mod = 30″ box for hspu
5 rounds + 5KB
6:11 run
4 rounds + 2 Box J
All modified.
6 Rds + 23 Reps
6:28 Run
5 Rds + 17 Reps
Mod
20″ BJump, HSPU – Knees on 30″ box, 25# KBS
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!
4+1
2+10
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!!
6 rds + 10 box jumps
6:07 run
4 rds + 10 box jumps and 5 hspu
Mod hspu and 35 lb kb