Three rounds for time:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups
BtW median time: 10:27 men, 11:59 women
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The community speaks:
- Mary Changa wanje on HWACFCPM!!
- Isaiah on Swans in Flight 5K Results
- Bill Wallace on PE week of 1/20
- Bill Wallace on PE week of 1/26
- Bill Wallace on PE week of 2/3
- Bill Wallace on PE week of 2/10
- Bill Wallace on AC PE week of 2/19
- Bill Wallace on AC PE week of 2/24
- Bill Wallace on AC PE week of 3/2
- Kathleen Hochstetler on PE week of 2/10
- Bill Wallace on PE week of 12/9
- Bill Wallace on PE week of 12/2
- Bill Wallace on PE week of 11/25
- Bill Wallace on PE week of 11/18
- Bill Wallace on PE week of 11/11
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Exercises
200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
8:19
PR by 41 seconds! Woah!
7:40 rx’d
15:22 Running outside was rougher than expected. COLD air. I wheezed and coughed for a good 3 hours afterward. #notafanofwinter
11:18
My goal was 11 min so I’m happy with this. I wheezed and coughed too Aubs and I didn’t even run outside. This one made my lungs burn!
It took me forever to do this one! 17:53… It’s kind of disappointing, but I did a lot better on my kipping pull ups and I have a wound to prove it 😛 It was a very challenging work out for me.
I really love this workout. I think I got 8:40 or 8:20. Can’t remember which
This workout took me forever!! Around 13 minute something