Tuesday, 24 October 2017


3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…


…rest 5-10 minutes, then…


10 Double Kettlebell Thrusters (53/35)

40 Double Unders


5 rounds for time



Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00



Post times and experiences to comments


  1. CourtnieMcKone says

    Missed the row.

    10:37 rx
    Didn’t have a cap.

  2. Honestly cannot remember how long it took us.. but I maintained about a 2:09 pace for the 500/400, 2:07 pace for 300, and a 1:54 pace for the 200.

    CWOD: 10:26- 25# KBs for thrusters- those are super awkward. This WOD was quick but good

  3. White Ape says

    Team “Quad-Jammy”
    My pace goal was 1:33. Held it for 500,400,& 300. Speed up to 1:25 pace for 200.

    6:35 Rx
    That was super toasty!!

  4. Skill: Team Sarah/Beth/Manny

    CWOD: 8:51 Modified
    5 rounds of:
    15 KB PUs
    40 DUs

  5. Row: what Manny said. Strong work team!
    CWOD: 3rnds with 35#KBs, 2rnds with 30# KBs, slammed into that 12min cap with 28 DUs left. Wowzas!!

  6. 16:47 JammyZilla
    9:07 on WOD mod: double kb push press. Knee still eh

  7. darrenandtara says

    Row – Kept pace at 2:06
    CWOD – 7:45 mod thrusters to 25# after 1.5rds

  8. Rowed CHECK

    WOD rx and Finished not sure of time it was a little broken up: NTFS don’t wear lifters.

    Thanks for correcting my squat form so I could finish the WOD after I changed shoes Jimmy!

Speak Your Mind