WOD
“Put Your Records On”
On the 4 Minute for 5 Rounds
400 Meter Run
10 Box Jump Overs
Max Toes to Bar
Height: 24/20
On the 4 Minute for 5 Rounds
400 Meter Run
10 Step Overs
Max Knee Ups
Height: 24/20
On the 4 Minute for 5 Rounds
200 Meter Row
10 Step Overs
Max Leg Lifts
Height: 20
WOD GUIDANCE & GOALS
Run the 400 at your 5k pace (1:45-2:15), so when you get to your box you can start jumping right away. The box jump overs will take :20-:30, and in the remaining time do as many toes to bar as possible. You will have around :60-:90 to do toes to bar, accumulate reps in sets of 5-10 to save grip and hip flexors.
Post Total Reps to Comments.
HOME WOD
On the 4 Minute for 5 Rounds
400 Meter Run
10 Box Jump Overs
Max V-Ups
ENDURANCE
20 x 100m sprint, 100m walk
12/13/12/13/15 MCx
10, 12, 11, 11, 12 MCX
15/15/16/18/19 (83) MCx
78 T2B (15/15/15/18) row, step overs
22/ 20/ 2o/ 20 / 28 (110) MVx with 400m Row
25/16/15/15/15 – 86 MCx
1 up city 🙂
Great job!!
87 total
20/20/16/15/16
Burpee box jump overs
V-ups (kind of, knees slightly bent, not touching toes), 30,25,20,25,23
20/18/17/16/15 MCx
85 MCx
Mcx run and bjo
141 V-ups because of stupid rip
Tuck ups/v ups (sore hands)
18/25/26/30/37
Took a while to get going this am
15/9/10/10/10. Step overs
10/10/12/12/16(60)
500m row, 24″ box jumps, leg raises to pole
Punitive.
29 TtB, 24” stepovers
MCx but with LL
23/23/20/20/27
28 T2B / row
200m, Step overs 18 1/2”, knee ups 20/16/17/15/15
48 mcx
27 / 15 / 13 / 11 / 15
81 mcx
modified –
10 step overs
12 GHD
(:45-:55 sec rest each round)
20, 18, 16, 17, 20 Knee Ups with maybe a total of 6 T2B thrown in
25/15/13/12/15 mcx
could not move on the runs today (2:00-2:35 per round… grrr)
54 MCx
107: 21/23/22/21/20
500m row + Knees to bar