For Time
100 Double-Unders
3 Rounds:
10 Deadlifts (275/185 lb)
1 Sandbag Run (75/50 lb)
Then,
1000 meter Row
Wod Type: Competition WodsFor Time
Competitions: Crossfit Games RegionalsCrossFit Games Regionals 2010
Similar Wods
Deligiannis
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
Awful Annie
For Time50 Double-Unders50 GHD Sit-Ups5 Cleans (275/185 lb)40 Double-Unders40 GHD Sit-Ups4 Cleans (275/185 lb)30 Double-Unders30 GHD Sit-Ups3 Cleans (275/185 lb)20 Double-Unders20 GHD Sit-Ups2 Cleans (275/185 lb)10 Double-Unders10 GHD Sit-Ups1 Clean (275/185 lb)
For Time
50 Double-Unders
50 GHD Sit-Ups
5 Cleans (275/185 lb)
40 Double-Unders
40 GHD Sit-Ups
4 Cleans (275/185 lb)
30 Double-Unders
30 GHD Sit-Ups
3 Cleans (275/185 lb)
20 Double-Unders
20 GHD Sit-Ups
2 Cleans (275/185 lb)
10 Double-Unders
10 GHD Sit-Ups
1 Clean (275/185 lb)
Wednesday 240228
Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
Post time to comments.
Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
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Monday 220117
Monday 220117
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 185 lb ♂ 275 lb
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb ♂ 185 lb
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb ♂ 115 lb