WOD
 | Wed, Mar 25 2020 |  |
| 8x RFT-200m and Plank Transitions | 4 RFT-Strict Pull-ups-T2B-DB Push Press | Other Results |
8x RFT-200m and Plank Transitions
(Time, Int)
Rx (As Prescribed)
8 rounds, each round for time, of:
Run, 200m
15 Plank Transitions
Rest 1 min between each round.
----------
Rx2 (Scaling Options)
SUBSTITUTIONS:
Run ➡️ 15 Burpees ➡️ Jumping Jacks, 1 min unbroken ➡️ Jump Rope, 1 min unbroken
MOVEMENTS:
Plank Transitions ➡️ Kneeling Plank Transitions
----------
The main focuses here should be on pushing the run and challenging your midline while breathing hard. Aim to maintain consistent round times. It can be helpful on the plank transitions to let one arm lead for a full round and then let the other lead on the next one (go from plank to L forearm, R forearm, L arm extended, R arm extended for 15 reps - switch direction for the next round).
| Robert | 20:00 Rx | | | DeAnna | 22:04 Rx | | | Jessica K | 21:10 Rx | Katie finished at 25:00 | | Ryan D | 25:00 DNF Int | |
|
4 RFT-Strict Pull-ups-T2B-DB Push Press
(Time, Int)
Rx (As Prescribed)
4 Rounds For Time of:
7 Strict Pull-ups
12 Toes-2-Bar
12 DB Push Press, pick load
----------
Rx2 (Scaling Options)
Strict Pull-up ➡️ Toe-Assisted Pull-up ➡️ Ring Rows
T2B ➡️ Hanging Knee Raise ➡️ Leg Lifts ➡️ Situps
|
| Wesley | Bulletproof Shoulders | Yes | Banded Face Pulls + Y Raise 3x8, Dowell Raise 4x10, Front Rack Carry 3mins | | Wesley | Handstand Strength | Yes | Wrist Rountine, OH Opener, Around The World 3x6 | | Wesley | Row 2500m | 10:00 / 10:00 Rx | 2x 10 minutes @ 105 of 20min avg watts |
|
