WOD
“Shot in the Dark”
On the 4 Minute for 40 Minutes
Row 250 Meters
10 Box Jumps Overs
12/9 Calorie Bike
Height: 24/20
On the 4 Minute for 40 Minutes
Row 250 Meters
10 Box Jumps Overs
12/9 Calorie Bike
Height: 20
On the 4 Minute for 40 Minutes
Row 200 Meters
10 Box Step Overs
9/6 Calorie Bike
Height: 24/20
WOD GUIDANCE & GOALS
This is going to be FUN!! On the four minute complete the row in about :60, the box jump overs in :30 and the calorie bike in :60. That leaves :60-:90 of rest before the next round. If you’re finishing with only :45 or less left in the interval, scale the row and bike.
Post Slowest + Fastest Intervals to Comments.
HOME WOD
On the 4 Minute for 40 Minutes
Run 200 Meters
10 Box Jumps Overs
Run 200 Meters
Height: 24/20
ENDURANCE
Rest
2:25 / 2:46 MVx
MCx
Rounds 1-9: 2:21-2:25
Round 10: 1:58
2:08 – 2:20 (24” Step Overs)
2:30-2:41 MCx
2:38-3:07 MCx
DL 6x(2+2) @ 80% – 165#
2:20 / 2:32
Ball slams for box jump overs (ankle issues)
2:01/2:34 MCx
2:17-2:26 mcx
2:09 – 2:42 mcx
went down like this:
2:10-2:20 first 5 rds…
then legs said no thanks to the bike…
2:32-2:42 next 4 rds…
ended with a 2:15 rd.
my gawrsh.
2:33-2:53
6 rounds mcx/ 4 rounds 200m row
BS 3×2 @ 195#
Strict press 80/85/90