Tuesday, 17 April 2018


Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00



For total sprint time



Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders


For Score


…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips


For Score



Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00



Post sprint time, score, and experiences to comments


  1. CourtnieMcKone says

    9:42 total sprint time minus rest
    209 rx
    Partnered with Matt. 217 rx for me. He subbed t2b for ghds

  2. 7:50 total sprint time minus rest
    170 rx – i am absolutely terrible at burpee broad jumps…
    Partnered w/ Mrod – 205 Rx for me, singles for Mrod.

  3. allylegg says

    7:18 total sprint time minus rest
    165 rx (really need to work kip on my plu, did 4-3-3 first three rounds then had to break up more in 4th round)
    203rx for me partnered with Jaime she subbed push-ups for dips

  4. Sprint: 6:43
    CWOD 1: 230 Rx
    CWOD 2: 254 Rx w/ Sarah

  5. Row sprints 250,500,750,500,250….check
    CWOD1: 213rx
    CWOD2: 254rx with Manny, strong work partner!

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