Friday, 31 May 2019


Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds


3 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

Compare to Tuesday, 19 June 2018



Pick any 3 mobilities from the MWOD posters

Hold each for 2:00



Post results and experiences to comments


  1. sflynn says

    Sprints 3:00 (puke)
    CWOD: 19:36 Rx, no PR
    Finally strung together 3 bar MU!

  2. megancyork says

    Sprints 2:51 OW!!!
    CWOD: Capped with 12 kb swings and jump rope left. I was down to singles on kb swings, arms were toast! Mod on PU
    Love this WOD though.

  3. White Ape says

    Quads hurt!!

    18:37 rx

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