Tuesday, 25 September 2018


Bike Sprints:

Partner up

2 x 400m*

2 x 600m

2 x 800m

2 x 600m

2 x 400m


For Time

*one sprint each partner at each distance





Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups


For Time

WOD courtesy of crossfit.com



Wrist Stretch – 1:00/arm

Saddle Sit –  2:00


Post time and experiences to comments


  1. Sape bike sprints: 9:40-ish
    I maintained a 63-65rpm and it felt pretty easy.
    Coffland: 41:00 Rx, fell off the bar on last hang with 11 sec remaining. Next time do descending bar hangs. PU felt good. Loved this Wod! ❤️

  2. SWOD:
    Did run through of MP Iron Club for Thursday.
    Heavy cleans and heavy jerks

    What Sarah said. 🙂

    30:27 Rx
    1:30, 1:30, 1:20 (left grip toast), 1:03, 0:37
    Toasty WOD!

    Strong work to all six that showed up today for the WOD!!

  3. megancyork says

    Shadowed Sarah for bike sprints. I enjoyed those sprints

    My back started to tighten on me during the first run, so I rowed.
    Back tightened up on the second row. Just did hangs and pu to finish.

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