Sprint Mixture – CFS

John – Flying High

Warm-up
Run 400m, then:
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups

Grab a band
2 Rounds:
10 Bandy Good Mornings
10 Bandy Side Steps Each Way

WOD
2 Rounds
400m Run
20 Deadlifts (225,155)
400m Run
30 Chest to Bar Pull-ups
400m Run
40 Kettlebell Swings (2,1.5)

Level 2 (185,125), (1.5,1) Chin Over Bar Pull-ups
Level 1 (135,95), (1,0.75) Chin Over Bar Pull-ups
ADV (275,185) 10 Bar Muscle Ups

11 Comments

  • Tom K

    08/09/2017 @ 5:31 pm

    26:26ADV

  • Jen Merinder

    08/09/2017 @ 2:17 pm

    26:10 Adv

  • Joel Carpenter

    08/09/2017 @ 2:20 am

    28:01 L2 yikes that was hard

  • Jason Barrow

    08/09/2017 @ 12:55 am

    WOF: DNF at the 30min cap
    Finished it 30:15 Rx

    I don’t know if I was feeling last night’s WOD or what but that felt like a hero wod.

  • Trevor

    08/09/2017 @ 12:38 am

    25:22 Rx.

    Ouch

  • Dan Palermo

    08/09/2017 @ 12:12 am

    22:37 RX

  • Tom K

    08/08/2017 @ 11:52 pm

    26:26 Adv.

  • BrianC

    08/08/2017 @ 9:17 pm

    22:30 Adv.

  • Sean Flannery

    08/08/2017 @ 8:14 pm

    29.11 Adv

  • Kurt

    08/08/2017 @ 4:40 pm

    25:01 L2

  • Ben Brauer

    08/08/2017 @ 2:09 pm

    27:43 Adv. – Bar MUs were a struggle today…

Comments are closed.

X