“Steak, Brownies and Preemies”
4 Rounds:
20 Calorie Row
Run 400 Meters*
*At each corner of the 400m run perform…
1. 20 Air Squats
2. 20 Sit Ups
3. 20 Kettlebell Swings (53/35)
4. 20 Push Ups
If your “Murph” is less than 42 minutes or your “Cindy” more than 18 rounds… wear a 20# weighted birthday vest with Rap!
Post Time to Comments.
30:59 RX
28:20 with 20# vest
32:47, 44# kb
16c bike for 400m run, 35#kb. Forgot to write down time but it was more than 40 min. So slow that Michele thought I was doing 5 rounds instead of 4, but no, just that slow.
Home wod . Loring loop 3.5 mi. Every 400. (100 breaths) 20 lunges 10 soldier kicks (loosen up the hammies from all the good mornings)
26:57 Rx with vest
Thanks for the sample!
I have plenty more!
Meant to take some on the way out — bummer!
32:24
(:40 sec plank for sit-ups)
36:29 rx
36:14 26# KB – note to future self – this is your WOD!! You were slowed down today because of the asthma – that stinkin rotten wheezing… Better results next time!!
27:54 rx w/20# vest
Happy Birthday Rap! Hope you get your steak and brownies like the WOD name! Hope you have a great day!
Happy birthday Rap! Got my squat on instead of the WOD. 10×3 front squats at 145# with 1:00 rest between each set. Followed by yoga.
28:21 Rx w/ 20# vest for 3 rounds. Thing kept coming loose in round 2 so I ditched it for a cycle but then gave in to remorse and put it back on.
Good pace set by Rap (happy birthday) and Manchester
39:55. 5 cal airdyne for row and row for run. 26# kettlebell, 5 real push ups, then 15 on knees each round.
28:11 rx
HAPPY BELATED BIRTHDAY RAP!! I hope you took advantage of a cheat meal!!
I did this wod Sunday, it almost killed me (bc of course I read it wrong and did the following):
4 rds:
50 du
Run 600 m
Every 150m stopped and did:
20 as
20 db snatch 20lb or 20 plyo lunges
20 sit up or 40 sec plank
20 push ups
I quit after 3 rds. Partly bc it took forever and I was getting stink-eye from family (#whereisthelove) and partly bc there was no way I could do 80 more push ups after doing 240.
Can’t wait to be back at db tomorrow!
29:20 Rx on Sunday am. Looked easier online!
32:18 Rx