Saturday, 21 July, 2012

Posted by Mandee on July 20, 2012   |   15 Comments


400 Meter run

2 Rounds:

P1: 250 Meter row

P2: 5 Burpee pull ups

10 Walking lunges

15 Abmat sit ups

– Rest until P1 is done



For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.


WOD Demo with CrossFit Austin – video [wmv] [mov] [HD mov]

15 responses to “Saturday, 21 July, 2012”

  1. Josh Kennedy says:

    Hah! Ain’t got time for a WOD? No excuses!
    Matthew and I have been at Woodruff Scout Reservation in N.Georgia all week, up here with 26 boy scouts at summer camp. Completed the mile swim in the lake this afternoon, ~32min. Haven’t swam that far in over a decade, and a week of camp mess hall food not helping! A testament to CF for allowing that kind of stunt on a whim!
    See y’all back in the box next week.

  2. Marisa says:

    Great pic, Josh!

  3. Dean M says:

    Business muscle-up!

  4. Michael M says:

    What can I do to substitute row meters?

    • Okiedb says:

      Michael you can run, AirDyne, or perform light sumo Deadlift high pulls to sub for the row. I will actually have run listed as an option today on the board. Is it the exact same hit on the muscular system, No, but it does keep you relatively in the same time domain and work slow glycolysis and the oxidative pathways. Train Hard, Train Smart, Train to Survive! OkieDb out

  5. Daniel Stearns says:

    Great pic, Josh! That’s amazing.

  6. AP says:

    Rx’d @ 135

    Welcome back Dennis!

  7. Tasha w says:

    Kennedy: All business!!! Great pic!

  8. Meag says:

    scaled to ring pushups/run

  9. Paul Pepe says:

    30:20 Rx. Great WOD today. Really enjoyed the programming. Have never done that combination before. Strange how the row and BP got more efficient in the last round. Good to have OKDB back in the box. Thanks for the spot.

  10. Tye says:

    Paul, I know you’ve done this workout before because it was one of the first I ever did at CFHSV and it was with you. June of 2010, I’d have to go back and look at my log for the exact day, but I remember it well.

  11. John C. says:

    17:35 Ring pushups/Run

  12. David M. says:

    Can’t remember my time but finished after Aaron. 185 Rx’ed. Not a real lung burner as intended because it took me so freakin’ long to get through the bench press.

  13. Eric says:

    Rowed the first 1500
    Ran half mile and rowed 1000 meters at the end (Big class no open rower)

    All BP was done unbroken

    Great coaching DB