WOD
“Echo”
21-15-9
Toes to Bar
Bike for Calories
Rest 10 Minutes
2 Rounds
Row for Calories (20/15)
30 Sit Ups
WOD Guidance & Goals:
Intensity! That’s your cue today. Your goal for both workouts is to complete each workout FAST (i.e. about 5 minutes)! For workout 1, plan for negative sets on the toes to bar (8/7/6, 6/5/4 and 3/2/1) to save your grip and hip flexors. Go all out on the bike! You’ll fully recover before the next workout so leave nothing in the tank. For workout 2, finish the row right around :60-:75 and fight to finish the sit ups in the same amount of time. Hard on row and recover on steady, fast sit ups.
Post Times to Comments. Compare scores HERE.
10:08/ 4:09
6:56/4:22 Rx
5:31 / 3:57 Rx
10:28, 4:22 rx
7ish GHD
4:04 RX
7:14 knees up
4:23
8:48 KU, 6:13
6:49 (15/9/6) LL, 5;13
4:50 Rx / 4:04 Rx
4:41 rx – pr
4:11 rx
6:59 10-6-3 TtB/TtBAs
5:43
This is not spam.
9:00 / 5:54
Unbroken sets of 8/7/6 t2b out of the gate. Next 2 rounds coming off the bike – very different story.
8:45 / 4:21
5:19/3:35 Rx
4:41 knees up / 4:45
7:13 / 3:47
5:18/4:22 rx
6:33 / 3:42 Rx
7:32/5:30 rx
8:06/4:08 rx
6:14rx/4:10rx
5:00 / 4:23 Rx
4:37/4:03Rx
I think 7:15 (knee ups)/3:48