NEWS
- RNG Tomorrow at 8am
- Yoga Tomorrow at 9:15am
WOD
“Joey Gap”
1K Row
Then
3 Rounds
40 Deadlifts (135/95)
40 Burpees
40 Box Jumps (24/20)
Then
2 Mile Bike
WOD Guidance & Goal: xThe row is a buy-in to the 3 rounds. Choose weight for your deadlifts you can easily do 20 straight. Find a steady pace for the burpees and box jumps. The 2 mile bike is the last exercise you will do so push it! Aim 30-35 minutes.
Post Time to Comments.
1.2 miles at 35 min cap rx
33:12 rx
Not sure I understood the cap correctly because I think I could’ve finished all three rounds, but I was at 2+12 at the 25 min cut-off.
Total time: 30:48 Rx
41:37 rx (40 box jumps after 2 mi bike)
Almost died a few times…seriously
32:39rx
35:44 Rx
30:33 Rx
So freaking fast!
29:58 step ups, burpee no jump
Row, 120 95# DLs, 100 burpees, 40 20” BJs
40:32 Rx – was .2m @ 35 minute cap. Really lame last 1.8 on my part. Pick it up next time ABW!
I was at .5 miles on the bike at the cap. Didn’t finish.
Not Rx because a few step ups in round 2 and stepped in and out on the burpees
For a few- jumped most burpees
33:46 Rx
33:06 – 800 m run for row and in & outs for burpees
376m @35 min time cap (biked 1st), 85#
Didn’t see finish time
26:00. Cut middle rounds to 20. 115#
40:17 or 40:27 at 85#
This didn’t feel speedy, that’s for sure.
38:43 rx
38:10 RX
31:40rx
38:24 step ups last round