WOD
“Lazar Dukic”
3 Rounds
20/15 Cal Row
5 Bar Muscle Ups
Rest 3 Minutes
3 Rounds
20/15 Cal Row
5 Push Press
Rest 3 Minutes
5 Bar Muscle Ups
5 Push Press
Weight: 185/125
3 Rounds
18/14 Cal Row
5 Chest to Bars
Rest 3 Minutes
3 Rounds
18/14 Cal Row
5 Push Press
Rest 3 Minutes
5 Chest to Bars
5 Push Press
Weight: 135/95
3 Rounds
15/12 Cal Row
5 Strict Pull ups
Rest 3 Minutes
3 Rounds
15/12 Cal Row
5 Push Press
Rest 3 Minutes
5 Strict Pull Ups
5 Push Press
Weight: 115/75
WOD GUIDANCE & GOALS
This workout is a modified version of a workout programmed by Games athlete, Lazar Dukic who tragically passed away this summer. When you see a rest built into a workout, it’s a sign to PUSH your pace! For the first couplet, spend no more than :60-:75 on the row, then chip away at bar muscle ups (spend no more than :60 on them.) Target 6 minutes. For the second couplet, choose a weight for the push press that is HEAVY, and you will likely have to break up into 3 and 2 reps. Target 5 minutes. For the final couplet, complete each round in two minutes or less. Target 6 minutes. Record all three times.
Post Times to Comments.
6/5:20/2:36 65#, pu w/ppl band
6:30/5:56/5:17
15cal/C2B/95#
7:03, 6:59, 5:05 14 calories, c2b, 70#
5:55/6:45/4:05 15 cal row/RB PUs/85# PP
Ctb/115
20:40 total.
5:36 – 6:03 – 3:55. MVx
5:40 / 6:23 / 3:47
20 cal c2b 135#
5:12 / 5:36 / 3:25 (20 Cal / C2B / 115# Strict Press)
6:30 / 7:15 / 4:15…(20 Cal, Kipping PUs, 135# – last round only 3 Push Presses PR Kipping PU’s…5 together…
5:39/5:10/3:01
15cals, strict, 95#
6:32 — 5:47 (row/run/run) — 2:43
135# and 3 BMU