WOD
“Scars to Your Beautiful”
On the 5 Minutes for 30 Minutes:
1. 40/30 Calorie Bike
2. 800 Meter Run
WOD Guidance & Goals:
At “3,2,1, Go” you will complete 40/30 calories on the bike in 3-4 minutes. You’ll take the remaining time to rest. At the 5 minute mark you’ll run 800 meters, finishing in 3:30-4:30 minutes and resting in the remaining time. You will then flip flop between bike and run until you’ve completed 3 round of each exercise.
Post Times to Comments. Compare scores HERE.
ENDURANCE
Todays workout
Bike/run: 3:22/3:28, 3:12/3:28, 3:20/3:28
Bike 3:44, 4:04, 4:22
Run 3:38, 3:45, 3:45
Bike 2:02/2:17/2:17
Run 3:18/3:12/3:06
20, 25, 30 cal bike / 600m row: 1:36/2:47; 2:15/2:46; 2:47/2:49
rX
2:56/3:53
3/3:50
2:57/3:37
2:05/3:50
2:23/3:48
2:31/3:44
@north
2:55/4:11 -23c r1- then 20c- 600m
3:10/4:24
3:15/4:39
2:23/3:39/2:18/3:45/2:23/3:43
Run / Bike
3:30 / 2:48
3:27 / 3:10
3:29 / 3:24
Bike / run
3:00 / 3:44
3:24 / 3:50
3:38 / 3:59
Bike 3:01/3:24/3:24
Run 4:01/3:57/3:52
Bike: 2:36, 2:30,2:55
Run: 3:39,3:49,4:17
Bike/Run:Rx
3:01/3:53
2:54/3:57
2:55/3:47
Thanks for the final push on the run, Jim!
Bike: 2:40 / 2:53 / 3:00
Run: 3:38 / 3:50 / 3:38
You’re killing it dude!
Bike: 3:37 / 3:35 (35 cal) / 3:59 (36 cal)
Run: 4:11 / 3:23 (600m) / 4:09
Bike: 2:29, 2:40, 2:47
Run: 3:33, 3:36, 3:33
The last 400m’s felt like the last 6 miles of the Bos Marathon. Oomph.
1:42/3:46/2:07/3:47/2:15/3:36
Nice 50 miler Cornish’s and Millmen
Run: 3:30/3:45/3:46 rx
Bike: 2:34/2:20/2:10 rx
Bike: 3:10/3:24/3:54
Run: 3:48/4:02/4:05 600m
Just happy to finish this one
Bike: 2:18-2:56-3:40
Run: 4:16-4:21-4:19
Katie
B: 2:53-3:30-3:21 (last rd 20 cal)
R: 4:08-4.28-4:01