WOD
“Hit The Stage”
500 Meter Row
then
7 Rounds
7 Thrusters
7 Pull Ups
then
500 Meter Row
Weight: 115/75
400 Meter Row
then
7 Rounds
7 Thrusters
7 Banded Pull Ups
then
400 Meter Row
Weight: 95/65
350 Meter Row
then
5 Rounds
7 Thrusters
7 Ring Rows
then
350 Meter Row
Weight: 75/55
WOD GUIDANCE & GOALS
A little couplet-row sandwich! Row at a moderate pace for the first 500 meters. You don’t want to blow up your legs for the seven rounds of thrusters. The thrusters should be unbroken every round, and try to do the pull ups unbroken as long as possible. The couplet will take under 10 minutes to complete. Push the second row, sprinting the last 200 meters. Target 15 minutes.
Post Time to Comments.
HOME WOD
400 Meter Run
then
7 Rounds
7 Squats
7 Push Ups
then
400 Meter Run
ENDURANCE
3 Round
800 meter slow
400 meter moderate
200 meter sprint
Rest 4 minutes
13:35 MCx
15:32 45#/kpu
15:55 60#
1860 row
12:54, MVx, PUs ( p/blk band)
45#
17:40 mix n match – 500 cal, 45#, Ring Rows
14:50 55#, blank band PUs
12:48
115# / 5 strict black band pu
7k row
At home
14:58 row, 75#, pull up to barbell from ground
65# squat to medball
Kipping pullups
Time?
13:16 MCx
1500 of 7000m done.
10:49 mcx
14:13- 75# & 4 strict
13:55 mcx
1K of 7K
14:14 35# / small black band for kipping pull ups / 3500 row
14:21MCx
13:10ish 55# thrusters from the rack and box jumps.
Finished the 7K row in two chunks – post-WOD in the morning and then later in the evening on the Hydrow
16:?? MCx. Had to guesstimate