Every 8 minutes for 5 rounds complete:
- 800m run
- 30 KB swings (53/35#)
WOD Notes: The intent of this workout is to spend 3 to 4 minutes on the run and 1 to 1.5 minutes on the KB swings. If 800m is too long to stay within that time domain, switch to a 600m or 400m run or consider rowing.
Community Notes: Happy Birthday Francis and Jenn!
This Post Has 6 Comments
5:15
Dan E. 4:39/4:49
Steve M. 6:02/6:42 Rx+1200m + vest
Steve T. 4:43/4:55
Kehl 4:32/5:53 (push ups)
Diana 4:46/5:07
Lanna 3:56/4:38 (500m row, 20#)
Jenn 5:11/5:53 Rx
Ceil :0
Rich 6:03/6:29 (30 russian)
Murray 5:45/6:11
Danielle 5:16/6:49
KtS 4:28/4:32
Kelly G> 4:09/4:39
Robin 5:29/6:01
—–
6:15
Sean B> some vest, some KB, lots o’ fun
DE 4:17/4:50 vest
Becca 4:26/4:41 (row, russian)
BWat 4:52/4:24
Sabrina 4:19/4:00
Jim 4:29/4:52 (800 row, russian)
Missy 4:04/4:18
Karen 4:38/4:37 (26#, row)
Pete 3:23/4:32 (400/600m runs)
Faith 5:08/4:53 Rx
Kelsey 5:45/6:01 (800×2, 600×3)
Ryan B. 4:18/4:30 (44 R)
Vince 4:45/4:56 (35#)
Craig 5:23/4:53 (20# vest)
KtL 5:06/5:28 (53 R)
Brian 400m 1:57/2:20 runs
Oohh. I’d love to come but I’m busy picking Cherries
9:30
(Fastest round/Slowest round)
Joel 4:49/5:03
Ken 4:34/6:34 (600)
Fredi 4:44/4:55 (44)
Mullaney 🙂
Mado 4:31/5:20
Betsy 4:54/5:39
Megan V. 3:27/4:55
————
12:00
Greg 5:15/5:48 (25)
Ricky 3:44/3:55 Rx
Christine 3:57 (25 cal bike, lunge)/4:16 bike
Jonathan 3:53 (40 cal bike, SU)/6:30(run, 25)
Ryan H. 4:30/4:43 (RKBS)
Becky 5:04/5:40 (row)
Paul 4:37/5:20 (RKBS)
Jesse St. 4:31/4:48 (44)
Luke L. 4:12/4:31Rx
4:00
Heather 4:50/5:30 (row)
Kirsten 4:06/4:18 (row)
Marissa 4:35/4:53 (20)
Melissa 4:18/4:32 (Rd.1/800m,Rds.2-5/600m)
Nick L. 3:59/☹️
Pat B. 4:53/5:25
Shawn C. 4:37/4:47
Steve K. 4:06/5:10 (row)
Tom B. 4:44/5:28
Tom S. 5:11/5:48 (35)
Fili 4:18/4:40 (600m)
Robbie 4:21/4:40
Zoe 4:36/5:34 (15-20)
5:00
Tim 4:53/5:18 Rx
Jimena 4:23/4:39 (20)
Erin 4:46/4:54 Rx
Laura 5:39/5:49 Rx
Sigal 5:05/5:26 (53)
Chris 5:04/5:23 (600, 26)
Moira 5:20/5:56 (20)
Paul M. 4:30/5:45 Rx
Bob B. 5:20/5:58 (20KBS)
Anne Marie 4:24/4:39 (20)
Matt 4:21/5:37 (53)
Rocco 4:35/5:01 Rx
Shawn F. 4:41/4:45 Rx
Tanya 5:16/5:17 Blech
Ryan M. * Ouchie
6:00
Averie 5:34/5:58 (25)
Curtis 3:41/4:11
Dan R 4:47/5:03 (5/5 sakb, 10 russian 10 American)
Boelker 4:10/4:33
Sillup 🙂
Pete 3:41/6:10 (800 x2, 400×3 , 25)
Rick Present
Rob R 4:30/5:15
Tamara 4:27/5:09
Todd 4:33/5:10 (35)
Traci 5:35/5:41
Rachel 4:26/5:30
Swetha 🙂
7:00
Anurag 6:13/6:32 (400, 20)
Avery 4:28/4:51 (600, 20)
Bob K 4:59/5:27 (44, Russian)
Francis 4:22/5:06 (600, 35)
Sydney 🙂
Whitney 5:00/5:42 (row/run/row/run/row)
Haven 4:36/4:45 (20)
Lindsay 4:20/4:30 (600, 20)