WOD
“Steakums”
5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”
5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”
5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”(9-6-3)
WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
5x on the 4 minute
400 Meter Run
15 burpees
ENDURANCE
6 x 400m, rest :90
5:42/:34/:38/:40/6:00
400m run/500mrow/cut back to 10-7-4 reps in first round @95#
Whopping 15 second rest 😂😩
5:37/5:35/5:30/ 6:01/6:17
300m run, 350 m r1, 250m r2, 200m r 3-5, 9/6/3, 50#
5:11, :01, :17, :29
1:45 on ski, 12 cals on bike
65#
4 lunges, 10 cleans, 6 jerks
5:20-5:40…400m row, 95#
4:39 to 5:07
(400 m run, 350 m row, 9-6-3 DT @95#)
4:35-5:03
Modified for hotel gym
900 row, 25# DB
135# row/bike
1-2 rounds 12-9-6
3-5 rounds 9-6-3
4:53-5:22
9-6-3, 100# 400m run, no row
3:3something – 4:04
115#
rd 1: 5:55 rd 2: 300m run 5:45; rds 3-5 200m run 5:42-5:45
115#
Rounds 1 – 3 (400m Run, 500m Row, 12-9-6)
5:05, 5:14, 5:37
Rounds 4 – 5 (400m Run, 400m Row, 9-6-3)
5:21, 5:07
400m Row, 105# 12/9/6
3:54-4:06
400m run, 500m row, 75 # (5:06, 5:28, 5::32, 5:56, 5:54) 🤮
MVx reps at 135#
4:58/4:52/4:46/4:59/5:05 – 135# 9/6/3