NEWS
FRI WOD Recording
WOD
“Apex Wedge”
3 Rounds
400 Meter Run
21 Kettlebell Swings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Ring/Bar Muscle Ups
Weight: 53/35
3 Rounds
400 Meter Run
21 Kettlebell Swings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Chest to Bars
Weight: 35/26
3 Rounds
300 Meter Run
15 Kettlebell Swings
Rest 5 Min
3 Rounds
20 Sit Ups
5 Strict with Band
Weight: 53/35
WOD GUIDANCE & GOALS
Run the 400’s at your 1 mile PR pace (so FAST), and do sets of kettlebell swings unbroken (breathing at the top of each swing). Target sub 10 minutes. You’ll have plenty of rest between workouts, which is a great opportunity to get really uncomfortable.
For the second couplet, complete sit ups around :60-:75, throwing your arms as fast as possible to propel your torso forward. Do muscle ups unbroken or chip away in single reps with short breaks. Target sub 10 minutes.
Post Times to Comments.
HOME WOD
3 Rounds
400 Meter Run
21 Jumping Good Mornings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Burpees
ENDURANCE
Rest
8:29,5:11 c2b
8:28 MCx
5:28- 2 attempts + 3 MU transitions on box
8:25 MCx
6:30 banded MU attempts, lost them all!
Mc 8:58 / 4:00
9:53 mcx
5:27- ctb
24 cal bike/round. 35#, kipping PUs broken
9:22 / 5:21
9:13 300 m run/26#
10:33 1 C2B of the 15 (not for the lack of trying – will get these back)
8:50 mcx
5ish – 10 x 103# bent over rows and 10 x bench dips per rd.
8:14 (400m row); 3:45 (5 strict pull-ups)