Tuesday, 19 June 2018


Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds


5 rounds for total sprint time



“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders


4 rounds for time

(20:00 cap)

Masters 55+ (35/25)



Pick any 3 mobilities from the MWOD posters

Hold each for 2:00



Post Max Load, Time, and Experiences to comments


  1. Total rowing time minus breaks : 6:12. Stayed between 1:57-2:03 paces each round (between 94%~99%).
    CWOD: 19:10 Rx – did 3/4 of the rounds with my hair down bc my hair tie was terrible.

    Shout out to D for trying to chase down my hair tie after every exercise for me.

  2. sflynn says

    19:12 Rx
    Note: board had 15 KB swings, so corrected it to 25 for evening class

  3. 18:38 Rx

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