NEWS
MON WOD Recording: Here
WOD
“Levitating”
5 Rounds
200 Meter Run
25 Sit Ups
200 Meter Run
15 Burpees
Rest 2 Minutes
5 Rounds
200 Meter Run
25 Sit Ups
200 Meter Run
15 Burpees
Rest 2 Minutes
5 Rounds
200 Meter Run
15 Sit Ups
200 Meter Run
8 Burpees
Rest 2 Minutes
WOD GUIDANCE & GOALS
Move as fast as possible through every round! Run the 200’s in :45-:60 and throw your arms during the sit ups with the goal to finish them under :60. Run the next 200 meters equally as fast at the first, then face the clock on the burpees again trying to finish them in under :60. The stimulus today is based on pushing hard so that you’re hitting a sub-4:00 per round pace!
Post Intervals to Comments.
HOME WOD
Today’s WOD
ENDURANCE
Rest
3:50 / 3:40 / 3:52 / 3:56 / 4:07 MCx
3:20/3:22/3:23/3:20/3:22
Rowing and burpees over rower
3:29 / :26 / :30 / :30 / :42 / :36 MCx
3:19 / 3:23 / 3:31 / 3:43 / 3:47 MCx
4:06/4/9:16/15
MCx
3:40/3:49/3:44/3:35/3:30 Maine version
3:43 / 3:47 /4:03 / 3:55 / 4:14 MCx
On the last round – Wasp 1 | Erin 0
you were very brave though!
All the yelping
But you finished ☺️☺️
27:26 3:23/?/?/?/?🤷♀️
4:06/:04/:07/:41/:45 row for run
3:30 / 3:32 / 3:35 / 3:45 / 3:44 – row for run
3:59/3:54/3:55/3:56/4:00 MCx
MVx 4:37/ 4:39/ 4:45/ 4:59/ 4:51
3:02/3:08/3:14/3:26/3:30
3:16/3:32/3:29/3:37/3:39
3:36 / 3:21 / 3:28 / 3.00 / 3.10 MCx
3:14–3:19–3:27–3:33–3:34 mcx
nice job today Zahra! thx for the company!
Yesterday’s Endurance
1mile 9:29 pace
3x .5mile (9:00-8:30 pace) rest 2 Min
6x .01 mile ( for ease of watch) ( 8:25-7:25 pace)
3.05 miles from total
Sweat Fest
Range 2:44 – 2:48. MCx BUT I definitely think North 6am-ers got a sweet deal on a shorter 200m run.
3:42/3:40/3:50/3:50/3:53 MCx
4:23/:10/:15/:38/:38
MCx 4:33 4:29 4:28 4:48 4:53
3:19 / 3:51 / 4:10 / 4:22 / 4:32 mcx
Sub ski erg = run
Ball slams 15# = burpees
3:33/:36/:45/:30/:32
3:24-4:38.
First three rounds consistent, then got slower by a minute
4:14/ 4:34/ 5:03/ 5:00/ 5:39 MCx
4:15/:09/:18/:11/:20 MCx
3:19. 3:24, 3:28, 3:31, 3:28 MCx
200m row instead of run
3:50/3:56/3:42/4:09/4:03
3:13/:13/:08/:17/:17 – Great push from Megha!
3:57/3:50/4:02/4:05/4:05 MCx
3:45/3:35/3:39/3:34/3:34 MCx
23:18 first one 3 even
completed