Tuesday, 18 June 2019



Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m


For time


Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)


For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.



Post results and experiences to comments


  1. sflynn says

    CWOD (14# vest)
    Mile 8:10
    800m 3:44
    400m 1:55
    200m 0:49
    Total time including rest: 20:38
    Really liked the core accessory work!

  2. CWOD Rx+ w/ 14# vest
    Total time w/ rest: 25:11
    Mile: 10:11 min
    800m: 5:38 min
    400m: 2:33 min
    200m: 1 min

    Core accessory 11:30 w/ York. Rx for me

  3. White Ape says

    19:13 no vest

    Partnered with Sarah on accessory work, didn’t catch time. But it was good work.

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