NEWS
TUE WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
At the start of every 4 minute interval, run 400 meters (scale: 300m or 200m) which will take around 2 minutes, then complete as many of the designated movement as possible in the remaining time. Round one use a plate for the Russian twists (left + right = 1 rep), round two is hand release push ups, round three max sit ups and round four is lunges (left + right = 1 rep). Record total reps per round to comments.
Post Reps to Comments.
ENDURANCE
1 Mile Run
4 x 400m, :60 rest
3 x600m, :90 rest
2 x 800m, 2:00 rest
28 / 36 / 61 / 32
35/36/63/33
75/ 35/ 80/ 50 MCx
240 total
50 / 40 / 46 / 37 Rx
60/26/53/32 rx
32.5/32/48/31.5, rx
35/30/56/24 25# plate/home
iPad overheated and lost zoom so lost a little time going off watch.
51-45-58-32
27 at 45#
35
58
36
49/31/51/22
36/31/49/32 Rx
Anna insisted on Frozen music in the middle of SU…lost some time 🤷♀️
To the best of my recollection: 40/32/41/31 – CF brain
58 @ 25# / 38 (20 of those from knees) / 60 / 34
45 / 37 / 54 / 22
25# plate for Russian twists.
Did 8 flts stairs each round – 35 / 25# plate, 26 (from knees), 29, 15
All of these are a guess… 64 10#/42 knees/55/32
50@15# / 30 / 53 / 32
40/55/77/41 Rx
38 25# RTs, 39 HRPUs, 51 SUs, 24 lunges
500m r.ow – 1:40-2:00
35 twists
33 push
50 sit
25 lunge
HOME
50/32/47/33
60 / 44 / 80 / 35 rx
36 / 36 / 60 / 32 Rx
35 / 28/ 40/ 12 rx
40 / 46 / 80 / 24
50# db
62 no weight, 37, 95, 41
Mods:
25 med ball slams
Push ups from knees
Squats
Around 44 for each round
34/21/47/28 rx