“Clash”
3 Rounds:
500 Meter Row
21 Kettlebell Swings (53/35)
12 Pull Ups
*Rest exactly 3 minutes between rounds
Post Total Time to Comments.
Specialty Class
5 Rounds:
20 Cals on Airdyne
150 Foot Barbell Carry (Zercher Style)
Rest 2 Minutes b/w Rounds
Endurance WOD
4 rounds of:
800 meters
30 second rest
100 meter stride out
10 second rest
100 meter stride out
1 minute rest
400 meters
3 minute rest
*100 meter strides done at 90% effort
Doing Endo WOD from home tomorrow BUT I’m sure there are a few people getting after it post 9:30a class. AND if you’re not up for facing the elements you can always do these on the ERG (rower)
I’ll be doing it after the 9:30 if anyone wants to join! Provided I can move after today’s squats…
What is a 100 meter stride out?
Progressively get to a sprint
Thanks.
Thanks for asking and thanks Mel for explaining
800’s: 3:26, 3:15, 3:16, 3:20
100’s: :19-:24
400’s: 1:25-1:30
I could only do 3 rounds b/c I ran out of time.
800’s: 4:15, 3:58, 4:10
100’s: :29-:30
400’s: 2:00, 2:01, 2:00
Clash – 15:34 RX (3:09,3:06,3:09) I was surprised that I had to break up the pull-ups at the end…shoulders are definitely feeling the dumbbell work from yesterday. Really liked this WOD. Quick and dirty!
your rounds add up to 15:24. dont shortchange your score!
This may explain why I chose not to major in finance…..hah!
Clash – 15:37 Rx
15:03 rx. 2:48, 3:03, 3:12. gotta work on reducing those big drop offs each round
“Clash” – 17:04 Rx. sucking wind today
“Clash” 19:57, 18#
“Clash” 19:27 35#/26# – Dental appointment today, missing you Mel at specialty class!
Clash – 18:05 rx.
Clash: 16:57 Rx
Nice Willis!
15:53 Rx
Clash 18:45 RX All Set of KB & Pull Ups UNBROKEN Last week I strung 10 PU x 3 sets, together and today I did 12 x 3 sets .. PR 2
congrats sherry!! soo much progress!!
Congrats that’s huge!!
Clash: 19:23 (4:03/4:43/4:37). 35#, red band pull-ups.
Endurance after, but rowed. Only 3 rounds bc I had to leave. For stride out, just went all out on row.
Nice Britt way to get after it!
16:36 Rx
Clash: 20:13 35#, started w/PU, ripped the hand, finished with Ring Rows…when I say ripped the hand…well yes there was blood but in the world of crossfit, I would suspect my wound would be considered a minor, small, itsy bitsy, teeny tiny, little knick…for me, it was a true moment of macha 🙂 Thanks Sara C for the assist!
Blood is blood…a tear is a tear. Get your hand healed up and you’ll be back on the rig soon enough. No being hard on yourself!
16:13 RX (3:13/3:26/3:34)
15:24Rx (2:53, 3:09, 3:22)
butterflies progressively came apart as rounds went on. They’re coming though…
great job 12:30
Clash- 20:02 RX, pull-ups were a hot mess today.
15:51 Rx
15:01 rx (2:54, 3:02, 3:05)
Hardest 12 pull-ups in the history of pull-ups.
Clash- 19:44 RX
Home WOD 5k treadmill run 28:05. A few seconds faster than last week. My run game is pretty weak right now. Then did 3 rounds 21 KBS, 15 wall balls, 12 pull-ups. I didn’t time it but it felt like it took longer than it should have. On a good note, my pec seems to be healed up!
Clash – 20:10 (4:33, 4:34, 5:07) 26# KB, green and red banded pull-ups
Clash: 21:33 Rx
Clash: 18:32 RX
Clash — 18:47 (35#, ring rows for pull-ups).
Clash – 19:45 Rx (4:34/4:20/4:51). All my pull-ups probably weren’t legit but made major progress on them!
Clash – 17:14 RX
Gonna get endurance wod done tomorrow…
Clash- 18:10 (15 ball slams 20# and did 8 KPU first round then went to 6 and last round only 3. Lower back was killing me during this one.)
Clash– 19:06 (#26, 6 kpu per round) still getting used to pull ups
16:30… RR’s for PU’s