WOD 04/09/18



CROSSFIT


1.

warm up

3 rnd nft

10 cal run

10 push up knees

10 ring row

10 lunges tot


2.

BEOWULF

  • For Time

  • 1,000 meter Row

  • 800 meter Run

  • 50 Ring Dips

  • 100 Pull-Ups

  • 150 Jumping Ball Slams

  • 800 meter Run

  • 1,000 meter Row


rest 5'


3.

  • 5 Rounds in 20 minutes

  • “Fight Back”

  • 1 Minute Kettlebell Swings (24/16kg)

  • 1 Minute Reverse Lunges

  • 1 Minute Calorie Bike

  • 1 Minute Rest

“Fight Back” has athletes working in an interval scheme for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout.


rest 4'


4.

cash out

100/80 ghd sit up


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