020419

Been on an extended hiatus.  WOD from home tonight.

Rowing Intervals

100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row

Work Time = 10:01

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111018

Team WOD

3X of:

  • 1K Row
  • 60 KB Swings (53/35)
  • 60 Sit-ups
  • 30 Push Press (45/35)

Teamed up with Bitar and finished in 23:47.

102318

Jackie x 2 w/ 1/2 rest time in between:

  • 1K Row
  • 50 Thrusters (45#)
  • 30 Pull-ups
  • Time = 10:00
    • Rest 5:00
  • 1K Row
  • 50 Thrusters (45#)
  • 30 Pull-ups
  • Time = 12:31

Total time = 27:31

101718

For Time:

  • 42 DB Snatches (35#, alternate arms each rep)
  • 21 Burpee Box Jump Overs
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs
  • 18 DB Snatches
  • 9 Burpee Box Jump Overs

Time = 13:30

101618

Dry Land Triathlon

  • 100 Cal Row
  • 55 Cal Assault Bike
  • 800M Run

Time = 18:14

101318

Team WOD – 16:00 AMRAP

  • 40 Double Unders
  • 50 KB Swings
  • Suitcase Carry
  • 50 Ball Slams
  • 20 Good Mornings

Teamed w/ Pastor Seth and we completed 3 Rounds + 67 Reps

101218

Tabata Mashup

  • Assault Bike – 4
  • Push-ups – 5
  • Sit-ups – 7
  • Squats – 15
  • Row – 6

Total = 37