Warmups (on board)
Strength: 10 Minute EMOM (every minute on the minute)
2 Back Squats (@ 80%)
WOD: CWCF Baseline (make sure you post time to whiteboard)
21, 15, 9
- KB Swings (53, 35)
- Burpees
Challenge: 500 M Row
Links
Warmups (on board)
Strength: 10 Minute EMOM (every minute on the minute)
2 Back Squats (@ 80%)
WOD: CWCF Baseline (make sure you post time to whiteboard)
21, 15, 9
Challenge: 500 M Row
185; 5:43 RX, 1:36.9
I think this is my first baseline under 6 minutes so that’s awesome!
Back Squats: 115
WOD: 5:12 Rx
500 M Row: 2:12.1
A WOD that’s almost all burpees! You spoil me, Brian.
I thought the baseline was the 500m row, 50 squats, 40 situps, 20 pushups, 10 pullups one?
Yeah, that’s the baseline. This was one I used when CWCF only existed in a park with kettlebells out of my back seat (we didn’t have towers or anywhere to do pullups). So, its another baseline.
245; 3:37 (same time as last baseline); 1:31 row (first erg sprint since retirement 2 years ago. More fun than I remember it.).
Squat: 205#x5x10
CWCF Baseline: 4:04 Rx
500m row: 1:38.0
Squat: 155# x 2 x 10
CWCF baseline: 4:15 with 45# KB. Down from 4:51 back in May.
500M row: 1:50.4
205#x2x10
4:13 Rx
1:40