NEWS
MON WOD Recording: Here
WOD
“Steakums”
On the 6 Minute for 5 Rounds
400 Meter Run
500 Meter Row
1 Round of DT
Weight: 155/105
On the 6 Minute for 5 Rounds
400 Meter Run
500 Meter Row
1 Round of DT
Weight: 135/95
On the 6 Minute for 5 Rounds
300 Meter Run
250 Meter Row
1 Round of DT (9-6-3)
Weight: 95/65
WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and show should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight.
Post Intervals to Comments.
HOME WOD
On the 6 Minute for 5 Rounds
400 Meter Run
6 Flights of Stairs
12 Jumping Good Mornings
12 V-Ups
12 Push Ups
ENDURANCE
Rest
5:21, 5;18 5;20, 5:21, 5:33 65#, 400 meter row
4:58 / 5:20 / 5:24 / 5:32 / 5:44 MCx
Great job!
4:57/5:10/5:15/538/5:48 @95#
300m run, 300 m row, 9/6/3 -55# (photo no good of interval time)
5:14/:21/:31/:45/:44 max
5:05-5:08
85# for 1st round then 65#
Bike ~2 minutes per round -86 total cals
MCx
This workout should be called “crash and burn” or “devastation”
4:50
5:20×3
5:39 LOL
Ouchie
5:22 / :29 / :38 /:42 / :57 – 75#
holy smokes
400m run/500m row/75# first 2 rounds, 65# last 3 rounds
had a little time to spare in first 2 rounds, and last 3 didn’t even finish all push jerks reps.
ouch!
5:41/5:58/5:42/5:57/5:52
155# rd1 +dl rd 2, 135# the rest
5:25/5:26/:45/:15/6:00/5:57
#75, added 30-60sec of rest after last 4 rds instead of shorting distances
5:05 / 5:21 / 5:40 / 5:40 / 5:50 @ 95#
5 / 5:15/ 5:30/ 5:40/ 5:50 MAx
1st round 300m, 6 flts, 9-6-3 @ 55lbs – 6 min. Then switched to 4 flts- 5:14, 5:20, 4:56, 4:34.
all the mods:
115# weight
400m run round 1-2; 300m run round 3-5
500m row all rounds
4:57 — 5:09 — 5:14 — 5:25 — 5:34
fitness was achieved today.
5:20/5:32/5:36/5:34/5:50 75#
What the hell just happened? Oof.
400 Meter Run
500 Meter Row
DT 75# 9-4-2 after first round
4:51/ 4:57/ 5:11/ 5:17/ 5:37 (300m run/row and 65#)
4:57, 4:58, 5:04, 5:17, 5:18 – 65# & 400 m row – wish I did the 500m row, but so wanted that rest.
Happy happy bday, Janice!
4:32 / 4:53 / 5:04 / 5:10 / 5:23 @ 95#
4:50/5:05/5:24/5:30/5:39
300m run
300m row
115#
5:23/ 5:38/5:41/5:45/5:41 #85
5:02/5:10/5:11/5:24/6:00
300/400/75#
Between 4:50 and 5:40 135# good one.
5-5:15ish each round
2 rounds full DT
3 rounds 9-6-3 DT
85#
14 cal bike
4:55, 5:05, 5:45, 5:25, 5:45 @ 55# MAx
3 rounds mcx was enough and still not quite attainable on this day.
5:24/5:54/6:09
5:45 w/400m run; 5:50 w/400m run; 5:35; 5:40; 5:37
300m run
500m row
65#