Sign-up for the Nutrition Challenge and the Fitness Challenge!!
They both start Monday, 11 April!!
Conditioning:
Buy-in:
500m Row
For time
…rest 4-minutes, then…
12 Burpees-over-bar
6 Thrusters (135/93)
Rest 1:00
3 rounds for time
…rest 4-minutes, then…
Sell-out:
1000m Bike
For time
Strength:
Pause Front Squats
4 @ 45% 1-rm
4 @ 55%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 75%
For quality
Post results and experiences to comments
1:27.4 500m row
14:03 second part
19:29 total
1:46.3 500 row (came out too hot)
7:02 for 3 rds burpees/thrusters (not including 4 min rest)
18:26 total time
It’s 8pm and I’m still wiped from this wod.
500 m row – 143.9 (3 sec. PR)
Total time 21:54 thrusters @75lbs.
1:44.7 Row (PR tie)
18:02 total time.
Row – 1:30.4
Total time – 16:16 Rx
Thrusters felt heavy, but was able to go unbroken all 3 sets. Decent pace on burpees.
Holy smokes after WOD though!! I was toast after the bike!!!