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Tuesday, 17 April 2018

16 April 2018 by 5 Comments

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

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

 

Flexibility/Mobility:

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

Filed Under: 16-20 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, Hybrid, Mobility, Partner WOD

Comments

  1. CourtnieMcKone says
    17 April 2018 at 13:30

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

  2. Kirby says
    17 April 2018 at 13:59

    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
    17 April 2018 at 17:50

    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. Manny says
    17 April 2018 at 18:38

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

  5. sflynn says
    17 April 2018 at 19:18

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

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