MultiMono

Jan 27th, 2018

Category: CrossFit

MultiMono

Eddie – Burpees to a Target

Warm-up
EMOM 5
1. 200/150m Row
2. 50 Double Unders
3. 200/150m Ski
4. 20 Russian Swings
5. 100m Run

WOD
2 Rounds
In 4 minutes complete:
500m Row
50 Double Unders
Then AMRAP
Overhead Squats (95,65)

Rest 1 Minute

In 4 minutes complete:
500m Ski
50 Double Unders
Then AMRAP
Kettlebell Swings (2,1.5)

Rest 1 Minute

In 4 minutes complete:
400m Run
50 Double Unders
Then AMRAP
Thrusters (95,65)

Rest 1 Minute

Level 2- 80,50, 25 Double Unders
Level 1- 65,35, 75 Singles, 350m Row/ski

*Coaches Note: You should have a minute or so to accumulate reps after each buy-in. Scale the dubs and or distance on the ski/erg/bike in order to have that time.

Extra Work
3 Rounds
20 Chest to Bar Pull-ups
20 Wallballs (30,20)
20 Shoulder to Overhead (135,95)

Sets are meant to be Unbroken. Any time you break your set of 20 complete 5 Burpees over the bar.

Row Clinic (*8:30 – 9:30AM in Southie Orange)
Warm-Up
9 minute row
Stroke Rating: 20/22/24/26/28/26/24/22/20 (change each minute)

Bandy Accessory
2x
5 good mornings
10 side steps
5 inch worms
10 side steps

WOD
3 Rounds
400 @ 22 s/m
250 @ 24 s/m
100 @ 26 s/m
*1 minute rest between each distance

Extra Work ( To be performed anytime this week)
8 x 500m
1 minute rest between each 500

*Make sure you’re completely warmed up before getting on the rower. Pick a strong, challenging pace you can maintain for all 8 intervals. Consistency is the goal with this workout!

DISCUSSION 4 Comments

  1. Trevor 01/27/2018 at 7:14 pm

    4 rds
    400m run
    15 OH walking lunge #115
    15 t2b
    400m run
    4 min rest

    43:57 I think

    Yokes and bag throws over the yoke after.

  2. Jason Barrow 01/27/2018 at 6:14 pm

    Haley told me I wasn’t allowed to put my score on the white board as if that matters to me. The real punishment would have been somehow preventing me from writing it in my notebook.

    WOD: 139 (Rx weight, running every damn round)
    Didn’t miss a dub.

  3. Sean Flannery 01/27/2018 at 2:47 pm

    WOD: 132 (25,20 ohs; 27,24 kbs; 16,20 thrusters), w/ row/run/row/run/row/run
    Extra: 15:41 w/20lb mb, unbroken 1st rd, broke 4 times after that, once on c2b and s2oh last 2 rds.
    Good workout

  4. B. Campbell 01/27/2018 at 1:59 pm

    Wod: 142 Rx w/Assault Runner
    Extra: 17:11 Rx broke S2O on last 2 rounds