00:00 - run 1 mile, ME WB
10:00 - run 800M, ME WB
15:00 - run 400M, ME WB
18:00 - run 200M, ME WB
20:00 - row 250M, ME WB
22:00 - row 500M, ME WB
25:00 - row 1000M, ME WB
30:00 - row 2000M, ME WB
40:00 - end of the WOD!
Athletes have 10 minutes to run 1 mile and complete as many WB as possible before starting the 800M run. At 10:00, athletes run 800M and complete as many WB as possible. At 20:00 athletes will get on the rower and row/WB in the same fashion.
Athletes have 2 options in this WOD:
1 - choose where you want to start. Athletes may do the WOD as written or row first (2000,1000,500,250) then run (200,400,800,1mile).
2 - choose how long to workout. If athletes would like to stop at the 20:00 mark, they may. In this case, they would either run (1mile,800,400,200) or row (2000,1000,500,250).
Post total WB to comments.
5 comments:
Decided to take some time off this week due to tweaky back. Might see y'all tomorrow evening.
40 10lb WBs during run portion of WOD. No WBs during first 2 portions of row..we left shortly thereafter.
Emery....my radiator was deployed from the get-go this morning.
Eddie and Emery owe Lindsay big time. She had to carry the bacon this morning to keep the 'Carporteur eatin' canines at bay during the mile - thanks Lindsay!
Tomorrow's WOD is
http://carportcrossfit.blogspot.com/2013/11/football-friday_22.html
Complete 5 rounds: Each round lasts 2 minutes, during the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 30 lbs
*Rest 1 minute between rounds
WOD courtesy of CrossFit Football. Post total ball slams to comments. Compare to 9/7/12.
This definitely looks like a workout that would force radiator deployment.
Can't believe I've missed two days this week. Work retreat starts at 7 down in Hoover on thurs and fri of this week.
61 wall balls. Did the rowing.
Post a Comment