Warm-up:
1600m Easy Run
MetCon:
4 Rounds:
1min Row (rest 30 seconds)
1min Box Jumps (rest 30 seconds)
1min Battle Rope (rest 30 seconds)
Cool-down:
1600m Easy Run
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Posts Tagged ‘Row’
0
MetCon:
4 Rounds:
5min Bike (rest 15 seconds)
5min Row (rest 15 seconds)
5min Run (rest 15 seconds)
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Tuesday: 091019 (1-2)
Posted: September 9, 2019 in WODTags: Assault Bike, Box Jumps, Burpees, Row, Tabata
For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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“The Ghost”
6 Rounds for Total Reps:
1min Row
1min Burpee
1min Double Under
1min Rest
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Compare to June 8, 2019
For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
Post reps to comments:
Compare to Tuesday: 070919 (1-2)
Tuesday: 070919 (1-2)
Posted: July 8, 2019 in WODTags: Assault Bike, Box Jumps, Burpees, Row, Tabata
For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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“Deck of Cards”
For Time:
Hearts = Box Jump (24/20″)
Diamonds = Burpee
Clubs = Flutter Kick (4-Count)
Spades = Bicycle (4-Count)
Jokers = 15 Calorie Row
Card value determines the number of reps (face cards = 10, Aces = 11).
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“The Ghost”
6 Rounds for Total Reps:
1min Row
1min Burpee
1min Double Under
1min Rest
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For time:
“Triple 3”
3000m Row
300 Double Under
3 Mile Run
Past time to comments:
5 rounds for total reps:
1 minute Row
1 minute Box Jump (24/20”)
1 minute Slam Ball (20/14)
1 minute Battle Rope
1 minute Rest
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SPD CrossFit 