WOD
“Shut Down”
6 x on the 3 Minute for
300 Meter Run
10 Hang Power Cleans
300 Meter Run
10 Hang Power Cleans
Weight: 175/125
6 x on the 3 Minute for
300 Meter Run
10 Hang Power Cleans
300 Meter Run
10 Hang Power Cleans
Weight: 135/95
6 x on the 3 Minute for
200 Meter Run
10 Hang Power Cleans
200 Meter Run
10 Hang Power Cleans
Weight: 115/75
WOD GUIDANCE & GOALS
SPICY! On the 3 minute, run 300 meters at a moderately fast pace (1:15-1:30). Choose a weight that is moderately heavy for the hang cleans. You should have to break the set of 10 after 5 reps. Scale run or reps so you have at least :30 of rest before the next interval. Record intervals.
Post Intervals to Comments.
HOME WOD
6 x on the 3 Minute for
300 Meter Run
10 Sit to Stands
300 Meter Run
10 Sit to Stands
ENDURANCE
6 x on the 3 Minute for
300 Meter Run
300 Meter Run
200m, 65#, round 1, 10reps, r2-6, 8 reps, 2:20/ :13/:19/:23/:26/:34
85#
16-31. 115#
2:02 / 2:04 / 2:06 / 2:09 / 2:12 / 2:19 MAx
2:15 / 2:20 / 2:25 / 2:30 / 2:45 / 2:45 – 145#
Thanks for the 10# push James!
105# didnāt have much rest š
105#. Had about 30-40 seconds of rest each round. Never enough!
Well, that escalatedā¦
2:00:/01/:07/:20/:28/:50 MCx
18 cal bike; 135# ~2min per round