Skill: 3 x 400m Run, rest 1:00 between attempts
WOD: 3 rounds:
- 1:00 max rep Kettlebell Swings
- :30 seconds rest
- 1:00 max calories on Rower
- :30 seconds of rest
- 1:00 max rep Burpees
- :30 seconds rest
*Workout can begin at any station, keep track of total reps
Post times and reps to comments.
Just did the 400m sprints
ReplyDelete#1 1:44
#2 1:47
#3 2:00
3x500m row= 2:01,1:53, 1:51
ReplyDeleteMetCon Totals= KB Swing at 53lbs for 77 reps, Rowed for 51 calories total, 44 burpees
WOD: 179 reps
ReplyDelete207 reps with 88# swings (Russian)
ReplyDeleteDid the metcon on Friday- 158 reps with 53# KB, American swings
ReplyDelete