WOD
Front Rack Lunges
5×3, across
“The Mothership”
4 Rounds:
12/10 Calorie Bike
200 Meter Run
Rest 2 Minutes
WOD Guidance & Goal: For the lunges, do 3 reps on one leg then 3 reps on the other. Go heavier than last time.
For the metcon, it’s a sprint. Target :30 for bike and :45 for run. Lactic acid paradise!
Post Weight and Times to Comments.
ENDURANCE
3 x 1k, with equal work/rest
85#/ 1:29/1:40/1:45/1:43
145#
1:36/1:44/1:47/1:57
85# FS, 1:44/ 2:01/ :10/ :14 , 150m erg
#105
1:45, 53, 59, 59
105#
1:40/:45/:50/:45
85# (do not wear running shoes next time)
1:59/2:04/2:00/1:59 row (not fast but mostly met my goal to be consistent across rounds)
145lbs
12:48. Huge fade on bike rds 3&4
El Guapo
165# on the lunges- nice job, Billy and Alex
1:12/:42/:34/:44
165# / 1:11, 1:35, 1:40, 1:42
1:05#/1:56, 2:06, 2:23, 2:09
105# (5*4) 1:12 /:19 / :23 / :21
115#
1:19, 1:29, 1:27, 1:43
Hatch Week 9 Day 2
1:32/1:42/1:43/2:06
100# (PR 15# I like that). The Mothership 2 rounds a few seconds under 2:00 and 2 rounds a few seconds over 2:00.
95#
1:31/:38/:43/:46
155#
1:17,1:24,1:23,1:34
95#
1:27 / :39 / :44 / :46
Those runs got hard real fast!
120#
1:43/2:00/2:20/and then idk. First two rounds did 11 cal on bike. Didn’t wait long enough before I started round 2, many struggles….
75#/9:30 no rest in between rounds – recovery mode
165#
1:15/1:17/1:23/1:33
105#
Mothership – 1:55-2:25.
135# 1:13/:24/:30/:26
115# (stayed light to nurse my left knee)
1:26/1:35/1:48/1:38
105#, 1:49/:46/:49/:39
110#
1:31/ :32/ :34/ :35