WOD
“False Alarm”
5 x on the 4 Minute
18/15 Calorie Row
12 Burpees
9 Toes to Bar
6 Snatch
Weight; 135/95
5 x on the 4 Minute
15/12 Calorie Row
12 Burpees
9 Knee Ups
6 Snatch
Weight: 115/75
5 x on the 4 Minute
12/9 Calorie Row
9 Burpees
9 Leg Lifts
6 Hang Snatch
Weight: 75/55
WOD GUIDANCE & GOALS
The goal for this workout is to have rest before the next one begins! Complete the calorie row in :60-:75 (moderate pace), then pace out the burpees so you can always do one more (:60.) Try to keep the toes to bar unbroken or do them in two sets (:30.) Then chip away at fast singles or maybe a few doubles for the snatches (:30.) Record intervals.
Post Intervals to Comments.
HOME WOD
5 x on the 3 Minute
200 Meter Run
12 Burpees
9 V-Ups
ENDURANCE
40 min time trial
3:12 3:06 3:08 3:15 ?
12 c first round, 10 calories the rest
Pike ups 60#
2:35 / 2:31 / 2:40 / 2:50 / 3:04
Pike ups / hang snatch 95#
2:54 / 3:02 / 3:15 / 3:20 / 3:33 (First 2 rounds @ 115#, last 3 @ 95#)
2:51, 2:57, 3:16, 3:22, 3:25, MVx – 35#
6-9 ttb. 85# (4 snatches two of the rounds)
2:47–2:57–3:07–3:10–3:06
mc- 115#
3:06/:16/:21/:33/:44
12 cals, 85#
2:56/:53/:49/:44/:39 85#
Ooh negative splits! 🔥
2:58/3:16/3:11/3:13/3:21
6 ttb 115#
2:56/2:56/3:00/3:05/3:07
75#
TTB kept getting slower 😬
2:50/2:50/:55/3:04/3:15- 12cal, 75#
3.29/3:30/3:31/3:31/3:59
15 cals/12 burpees/65#/leg ups/
When you give your all on the last round only to realize its not the last round…..
3:49, 3:50 85#, dropped to 75# 3:39, 3:40, 3:39
2:30, 2:33, 2:53, 3:03, 3:23
MC 95# hang snatch, not all TTB to standard