NEWS
WED WOD Recording: Here
WOD
“Requiem”
3 Rounds
600 Meter Run
9 Power Cleans
12 Toes to Bar
Weight: 185/125
3 Rounds
600 Meter Run
9 Power Cleans
12 Toes to Bar
Weight: 135/95
3 Rounds
400 Meter Run
9 Power Cleans
12 V-Ups
Weight: 95/65
WOD GUIDANCE & GOALS
Run the first two intervals at your 5k pace, taking between 2:45-3:30 to complete your meters. And the last run give it everything you’ve got left! The weight you choose for the power cleans, you should be able to cycle through 3 reps before having to break and maybe by the third round you’re down to singles. The toes to bar/knee ups or v-ups, do in big sets then chip away at smaller sets. Target 15 minutes.
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HOME WOD
3 Rounds
600 Meter Run
9 Broad Jumps
12 V-Ups
ENDURANCE
Rest
16::44 MAx
16:53 MCx
15:36 85#, TTB/KU
MVx, 12:50 400m, 70#, Vups
17:23 mcx
15:41 MC Row 85#
16:52 MAx
16:19 (165#)
14:39 135#/36c bike
16:34 MAx
14:34 (165#)
85# KneeUps 400m on 3rd rnd
21:39 MAx
17:51 MCx
17:44 155# Alt T2B and knees-up
17:51 165#
13:24 MVx (85 #)
14:45 MAx
~ 21 minutes
Each round 85# PCs, 36 bike Cals, mix of TtBs and KUs
19:39 – 12 flts stairs, Power cleans 65#, v-ups
115# and TTB
30 min peloton for the running
13:42 100# v-ups
18:47 max
Wanted to stop every second of those runs, but didn’t😁 that’s CrossFit right?
MAx 17:26
(at home)
15:17 @ 115#
16:26 MCx
17:51 75#, alternating T2B and Knees up
14:35 155# v-ups
Pulled my calf so subbed j-jacks and mountain climbers for rd 3 run
14:19
600m run
9 PC 95#
15 V-Ups
16:09, #85, alt t2b/kn up
13:31
ski erg
PC 55#
leg lift overhead
17:41 85#, alternating TTB and KU