WOD
“Move + Shaker”
12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders
12 x On the 3:00
4 Burpees
300 Meter Run
8 Attempts
12 x On the 3:00
4 In + Outs
200 Meter Run
45 Single Unders
WOD GUIDANCE & GOALS
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.
Post Intervals to Comments. Compare Scores HERE.
4 burpees, 200, 10 dubs
Su
6, 300, 20 dubs. 2:05-2:25
6 burps / 20 cal bike / 20 dubs
— wtaf 😳😩🥵🤮 x 3
2:16 / 2:18 / 2:22 / 2:25 / 2:27 / 2:26 / 2:29 / 2:28 / 2:30 / 2:34 / 2:32 / 2:36
(6 Burpees, 300m Run, 30 Singles)
6 b-pees / 200m / su
1:40-2:15
6/15 cal bike/SUSUDUDUs practice
12.20.2023 6/15 cal bike/4-8 SUSUDUDUs each round
12 cal bike, 6 burpees, 30 single