Tuesday, 04 October 2016




“Row in, Blast out”

1000m Row


3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)


15 Body Blasters


For Time

Compare to Monday, 05 October 2015



Squat Clean

2-rep max


For max load


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



Post time and experiences to comments


  1. Mr. Such says

    CWOD: 17:47 Rx
    SWOD: 2 @ 270#

  2. darrenandtara says

    D. CWOD. 16:11.
    No SWOD. Body needs a tune up.

  3. 16:40

  4. CourtnieMcKone says

    Cap +3
    Knee raises instead of ghd, step ups instead of box jumps, 1 push-up 1 squat instead of burpees

    Stopped at 103#… trying to learn when to stop now that I’m growing a human.

  5. Muffin Man says

    CWOD: 13:55 Rx (1:14 better than last time. Not sure on PR)
    SWOD: 2@265# weight felt very heavy out of the hole.

  6. White Ape says

    14:25 Rx

    2 @ 265 (85%)

    Body not filling 100% yet. Wanted to get some sweat going and move some weight.

  7. beckysuch says

    CWOD: rode air dyne instead of row. Finished just before time cap.

    SWOD: warmed up to 65, then left to take E to cheer.

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