CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

With a 23 minute running clock complete the following:

0-10 minutes:

1600 meter Run, then MAX Muscle Ups

10-13 minutes:

REST

13-23 minutes:

1600 meter Row, then MAX Pistols


EXTRA

6 sets, 3 Position Snatch (Hip, Knee, Floor)

Comments  

 
#5 RE: monday20170814Desiree 2017-08-17 06:16
0/49, did first half again to make up for very sad run and got 4 bmu.
 
 
#4 RE: monday20170814Todd 2017-08-15 15:04
First run felt good so I went ahead and ran the next one too. Both runs right around 7:30. Not too bad. Did one MU and 10 pistols.
 
 
#3 RE: monday20170814Robin 2017-08-15 12:42
1600m Run - 8:52
2 banded bar muscle ups
1600m Row - 7:20
24 pistols used a band to hold on to
 
 
#2 RE: monday20170814jason 2017-08-14 20:43
Since I hate the bike more than the rower and I suck at it horribly, I talked Devin into biking 2 miles versus rowing a mile. In retrospect I maybe should have made it 2.5 miles since I finished around 5:50, but it still sucked anyways.

Bike 2miles - 5:50ish, 80 pistols
Rest
Run 1 mile - 7:16, 13 muscle ups (4/3/3/2/1)

Pistols went pretty good considering my left knee is still giving me feedback about being a wuss. And quads were pretty pumped after getting off the bike.

Running felt SUPER slow the first lap. Then legs started to loosen up after that and last two laps actually felt pretty darn good. However pushing the pace on the last two laps meant that I was breathing so hard that I couldn't do muscle ups worth a darn. But somehow managed to squeeze out a few.
 
 
#1 RE: monday20170814shco0502 2017-08-14 11:47
Raining so I rowed twice
1600m row 6:15
8 banded bar muscle ups
1600m row 6:33
31 pistols
 

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