NEWS
HALLOWEEN THROWDOWN:
-
- SAT 10/28: The throw down is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
“False Alarm”
5 x on the 4 Minute
300 Meter Run
12 Burpees
9 Chest to Bars
300 Meter Run
12 Burpees
9 Chest to Bars
5 x on the 4 Minute
300 Meter Run
9 Burpees
9 Pull Ups
300 Meter Run
9 Burpees
9 Pull Ups
5 x on the 4 Minute
200 Meter Run
9 In + Outs
9 Ring Rows
200 Meter Run
9 In + Outs
9 Ring Rows
WOD GUIDANCE & GOALS
The goal for this workout is to have rest before the next interval begins! Complete the calorie run in :75 – :90 (moderate pace), then pace out the burpees so you can always do one more (:60.) Try to keep the chest to bars unbroken or do them in two sets (:30.) Record every interval.
Post Intervals to Comments.
Max 2:56/:56/3:05 rr
Mcx 2:34/:26 rr
No cone, 9 burpees, 5 pull ups
2:30/28/30/32/34
2:51–2:51–2:54–2:58–2:49 mcx
300m, 9 burpees, 9 ring rows
fastest: 2:46 slowest 2:50
2:52 / 3:00 / 3:18 / 3:24 / 3:31 MCx
3:00-3:05-3:05- 2:45-2:55 MAx 200 M run last two rounds
2:55/3:05/3:05/3:03/2:58 MCx
2:35/2:52/3:01/3:05/3:11 MCx
200 Meter Run, 9 Burpees, 7 RBPUs