3 miles
Warm-Up
Coaches choice
WOD prep
Prep the movements for the WOD
WOD
Bounce
With a running clock
WLC pre test 3 mile Bike for time.
Rest 5 minutes then
AMRAP 15 (min 20 to 35)
400 m row
10 STOH (135,95)
5 Muscle ups
Option 2:
3 rounds for time
400 m row
10 STOH (115,75)
5 Muscle up transitions
Option 3:
400 m row
10 STOH (75,50)
10 Ring rows
Post WOD
Foam roll for 5.
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3 mile Pretest 7:44…I’ll take it, considering I’m day 28 post op and still in a boot.
Rested only 7:16 and then jumped in with the the previous heat and did a 10 min AMRAP.
400m row / 10 strict press (45#) / 5 pull-ups (did my first kipping pull-ups today)
2+200+10
3 Mile Bike: 8:53
Bounce: 3+320M 65#STOH | 1 Pull Up + 1 Push Up x5
For those concerned about the bike…in all honesty this was not nearly as bad as I thought it would be. I much prefer cycling for distance versus cycling for calories. That said, I have left myself plenty of room for improvement! Don’t forget that you have a 15 minute AMRAP to do afterward and that gets a bit spicy. Have fun with it!
Dang JD! That’s an impressive 3mi time given you’re in a boot. I couldn’t make it in this morning but will do mine tomorrow and guarantee I won’t be anywhere close. Great job!
3 Mile Bike: 7:44. JD and I had no idea we got the exact same time until post wod when we were putting it up on the board. Of course he did that time with a broken foot!
Bounce: 3 + 37 75# STOH, 2 Pull-ups + 2 Ring Dips w/blue band x5
6:31 bike
2+400m+11 (135#/ bar muscle ups)
WLC Bike 7:48
WOD 3 + 252m
Correction on rhe bike that was 6:48 not 7:48:)
WLC Bike: 7:13
Bounce: 3 Even
#135/Bar Muscle Ups
WLC Bike: 7:28
Bounce 3 + 400m | 75# STOH | 3 red band strict PU and 2 kipping PU