Tri-Modal Conditioning, Long Duration
"Marcia"
For Time; In Teams of 4:
Buy-In:
2000-Meter Row (divided)
Then 16 Rounds (divided)
10 Wall-balls
8 Toes-to-Bar
6 Front Squats
Cash-Out:
8 Mile Assault Bike (divided)
Workout for 8/14/2018
Workout for 8/13/2018
Workout for 8/11/2018
Tri-Modal Conditioning, Long-Duration
"Belchik" Hero WOD/Repeat
For Time, in teams of 2:
1974-Meter Row (buy-in)
Then, 2 Rounds of:
22 Pull-Ups
24 Overhead Lunges
30 Over-Bar Burpees
22 Pull-Ups
25 Thrusters
2004-Meter Run (cash-out)
Pull-Ups: SC=assisted, RX=unassisted, RX+=chest to bar
OHL: SC=light or unloaded, RX=25#/10#, RX+=45#/35#
Thruster: SC=light, RX=65/45, RX+=95/65
Workout for 8/10/2018
Workout for 8/9/2018
Workout for 8/8/2018
WWorkout for 8/7/2018
Tri-Modal Conditioning, Mid-Duration
"Whatcha Got?"
In Teams of 3, all work divided,
AMRAP 7:
60 Calorie Row
30 Calorie Bike
Max Reps Power Clean*
Rest 3 Minutes
AMRAP 7:
40 Calorie Row
30 Calorie Bike
Max Reps Rope Climbs*
PC: SC=50-60%, RX=135/95, RX+=165/115
RC: SC=Ground-Stand-Ground, RX=2nd green/1st green, RX+=I-Beam
Workout for 8/6/2018
Workout for 8/4/2018
Workout for 8/3/2018
Workout for 8/2/2018
Workout for 8/1/2018
Workout for 7/31/2018
Workout for 7/30/2018
Workout for 7/28/2018
Workout for 7/27/2018
Workout for 7/26/2018
Tri-Modal Conditioning, Long-Duration
"Fight Gone Bad" Benchmark
3 Rounds for Max Total Reps
1:00 working intervals of:
Wall Balls
Sumo Deadlift High-Pull
Box Jumps
Push Press
Calories on Rower
WB: SC=light-medium, RX=20/14, RX+=30/20
SD: SC=empty bar, RX=75/55, RX+=105/70
BX: SC=light and fast, RX=24/20, RX+=30/24
PP: SC=empty bar, RX=75/55, RX+=105/70