PERFORMANCE 

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps

Followed by…

Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps

Then…

A.

For time:
1200 Meter Run
30 Box Jump-Overs (24″/20″)
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24″/20″)
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24″/20″)
10 Toes to Bar

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Bradley T
Bradley T
January 28, 2023 3:00 pm

17:36

Kaylem Cottrill
Kaylem Cottrill
January 26, 2023 7:08 pm

Warm up: ✅

A: fought the cold and moderate snowfall for this one

15:53 Rx

Last edited 4 months ago by Kaylem Cottrill
Anika Tipton
Anika Tipton
January 26, 2023 3:00 pm

Did this in a hotel gym- treadmill, bench jump
Overs, v-ups. 18:58

Gabriel
Gabriel
January 26, 2023 2:56 pm

Too cold peleton level 50…
2mile, .85mile, .55 mile
24inch box
No room for toes to bar 38/28/18 vups
15:47 for what it’s worth

Pat Clough
Pat Clough
January 26, 2023 2:27 pm

3000m Bikerg
30 Box jump over (24)
30 Ab roller
2000m Bikerg
20 Box jump over (24)
20 Ab roller
1000m Bikerg
10 Box jump over (24)
10 Ab roller

25:20

James
James
January 26, 2023 12:50 pm

RX 17:10
first round did 3,000 meters on the concept bike
second round did 60 calories on the assault (that was the worst)
third round rowed 500 meters.

Janelle
Janelle
January 26, 2023 12:46 pm

RX 19:35

TTB were problematic as I got a huge blister on Monday that tore open on the first set of TTB. Had to kind of baby it through the rest.

Eddie
Eddie
January 26, 2023 8:20 am

25:10. TTB 10 or less first set then singles. Cramping on 3rd run.

Shan
Shan
January 26, 2023 6:50 am

Good warmup for the WOD

WOD 21:50
Subbed row 1500-1000-500

Rafael
Rafael
January 26, 2023 5:36 am

A. Rx – 20:30

Logan Harris
Logan Harris
January 26, 2023 5:12 am

A. 19:23 Rx
First time on trueform-type runner – need to work on speed consistency
Fun WOD!

Candy Olkey
Candy Olkey
January 26, 2023 3:31 am

A. For time – RX – 19:59

1200m Run – TM @ 7mph 6:26
30 BJO – UB ~1:10
30 T2B strict UB ~1:15
800m Run TM @ 7 mph 4:1
20 BJO – UB ~45s
20 T2B strict UB ~55s
400m Run TM @ 7mph 2:09
10 BJO – UB ~20s
10 T2B strict UB ~20s
***Really wanted to be under 25:00, but when I saw I was about 1 min under 20:00 after the last run 😱🤩