WOD
 | Fri, Apr 10 2020 |  |
| Back Attack | 4x 4min RemReps-400m and Burpees | 10 RFT DB Squats and Push-Ups | Other Results |
Back Attack
(Check In)
EMOM 12:
Minute 1: 12 pull-ups
Minute 2: 10 hang cleans (95/65 lbs)
| Adam vanvalkenburgh | Yes | 20 Burpee Burner, 0:49 | | Jessica K | Yes | 20 Burpee Burner, 1:06 | | Samantha B | Yes | |
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4x 4min RemReps-400m and Burpees
(Reps)
4 rounds, 4 mins each, for max reps of:
Run, 400 m
max reps in remaining time Burpees
Rest 2 mins
3 things:
- The faster you complete the run, the more time you'll have for the burpees. It's a delicate balance though. Run too hard and you'll be too tired to do any burpees. Run too slow and you'll be out of time before you know it.
- Do your best to start your burpees right when you get back from the run.
- Don't let your last round be your worst round. Stay steady on your final run, then go HAM on your final burpees. It's your LAST round.
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10 RFT DB Squats and Push-Ups
(Time, Int)
10 Rounds For Time
10 DB Squats, 50/35
10 Hand-Release Push-ups
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Rx2 (Scaling)
Squats => Pick Load
HRPS => From the knee
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| Wesley | Pull-Up Strength and Skills | Yes | 5x5 Strict Pullup, 0:30 Chin Static Hold... Hands were cold AF! | | Wesley | Murph Prep | Yes | Row 25 mins. Start at 65 percent of 20min avg watt pace. +20w every 5 mins. 120/140/160/180/200 watts...Couldn't hold 220 for 5 mins. |
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