12
Mar
Row/Run Test
-Run
-Row
*If previously tested
AMRAP in 20 min
21 Thrusters (45/35#)
14 Butterfly Situps
7 Burpee Box Jumps (24/20″)
Best of luck to Cara and Matt this weekend. They’re back on the competition floor, this time for the Atlas Games. Go get ’em!!
Pre: 2000m Row
Squat Endurance test – 2 x 60# – Brown
Run test – 1 Mile Run – 7:42 – Purple
WOD:
21 Thrusters (45/35#)
14 Butterfly Situps
7 Burpee Box Jumps (24/20″)
8 Rd + 18 Thrusters (this was not as fun as it looked 😅)
Fun 6 am
Thanks Shane 👍👍
1 mile run: 6:59 (11 sec PR)
1 mile run 6:45.
20 min row: 4588m – Black 3
200 and 400m runs – Blue 3. Need to continue testing the run.
Thanks Kevin!
Rowing: brown 2
20 min row
4324
Running: Blue 3
200m run
39 sec
400m
1min 46 sec
Run
7:09. Brown 3. Maybe a bit more in the tank.
Did a 3 round of the amrap
21 thrusters 45#
14 🦋 situps
7 burpee box jumps 20″
Row 20:00 = 5019m
Run 200m = 0:45
Run 400m = 1:26
PR on 5k row at 19:50 and PR by 1 sec on my fastest recorded 400m. 🙂
Run 1 mile: 8:20
Thanks Shane. Good job everyone!
Mile run 10:01 lots of room for improvement, probably pushed too hard on 200 & 400m. Blue III
Row – 10 minute continuous = yellow III
Crapped out on this.
Run – 200m at 0:56
400m at 1:49.5 Blue III
And then I died.
AMRAP in 20 min
21 Thrusters (45/35#)
14 Butterfly Situps
7 Burpee Box Jumps 16”
5 Rounds + 5 reps
Thanks Shane, busy 6pm!
Nice to see you Mario!
Rowing:
4924m in 20 minutes
(Was trying to get 5000m, so so close 🤨)
Brown I
Running:
200m in 0:40
400m in 1:35
Blue III
AMRAP in 20 min
15 Thrusters (25#)
10 Abmat Butterfly Situps
5 DownUp Box Stepups 16”
7 Rounds + 13 reps
Running – 1 mile: 9:06
Purple I
3k Run
22m 37s