warm up
450m run
then...
10 back extensions
10 ab mats
then...
10 strict full range pull ups (each rep will be done from dead hang, one rep at a time, dropping off of the bar after returning to dead hang after rep is complete)
3 rounds
WOD
40 Minutes to complete
120 calories rowing
80 Pull-ups
40 Deadlifts
elite (345lbs/225lbs)
adv (275lbs/185lbs)
Int (225lbs/135lbs)
novice (185lbs/115lbs)
*mix any way you wish
*do not stay on rower more than 30 calories at a time without giving someone a turn
POST TIME OR WORK COMPLETED TO COMMENTS
Peanut- 34:22 (105lbs)
ReplyDeleteThis WOD was horrible! It was so frickin HOT i felt like puking half the time...we haven't done rowing in a WOD in soooooo long that i forgot how much i hate that thing!
Claire - I did not finish everything in the 40 min.
ReplyDeleteI COMPLETED
60 pull ups - strict pull attempts from slightly bent arm.
35 sumo DL at 115# which felt heavy... and sucked big time. I struggle with the sumo DL a lot.
118 cal row. Row is super hard, and in the heat, terrible. I was SO close to the buzzer, thought I would get those last 2 cal but I didn't. :/
After yesterday, my body was wrecked.. today was hard. Looking forward to rest tomorrow.
Still.... gotta love FGB :)
Nadyne - 31:51 (135 lbs. ; jumping pullups)
ReplyDeleteBrutal WOD! Really struggled with the row and calories. I felt like it took three pulls to get one calorie! Hard WOD to do after the Saturday WOD. Always varied and always challenging FGB! Yeee-ha.....