Saturday, January 9 2016
Posted by Mandee on January 8, 2016 | 9 Comments
WOD:
“Barbara”
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups, ab-mat anchored
50 air squats
Rest exactly 3 minutes between each round.
Score = final time minus 12 minutes of rest
CFHSV Running & Endurance WOD:
“Hand – Off”
In relay teams of two, complete the following within the allotted time:
0:00 – 1:00 Run 100m each
1:00 – 2:00 Run 100m each
2:00 – 3:00 Run 100m each
3:00 – 4:00 REST
4:00-6:00 Run 200m each
6:00-8:00 Run 200m each
8:00-10:00 Run 200m each
10:00-12:00 REST
12:00-17:00 Run 400m each
17:00-20:00 REST and transition to rower
20:00-21:00 Row 100m each
21:00-22:00 Row 100m each
22:00-23:00 Row 100m each
23:00-24:00 REST
24:00-26:00 Row 200m each
26:00-28:00 Row 200m each
28:00-30:00 Row 200m each
30:00-32:00 REST
32:00-37:00 Row 400m each
Oh yeah! Landon the Land Shark! Another athlete improving every day.
Landon is a machine! Keep it up dude!
Looking good Landon! Strong work! 🙂
Landon always puts in the work, always enjoy working by his side- go forth and conquer!
21:09 RX
Ouch…
R1: 2:43
R2: 3:12
R3: 3:24
R4: 3:56
R5: 4:07
Total – 12:00 Rest = 17:22 RX
9:00 Class:
R1: 2:44
R2: 2:56
R3: 3:57
R4: 4:24
R5: 4:47
Total – Rest = 30:48 – 12:00 = 18:48, RX
-Kodi absolutely destroyed this WOD!
18:55 rx
1- 3:10
2- 3:28
3- 3:57
4- 4:08
5- 4:12
20:40 RX (pr)
3:03 – 3:55 – 4:34 – 4:46 – 4:22