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12th SEP 2015: Row/airdyne/run + 20 min interval WOD

12 Sep

  

Early morning session @ CrossFit Gentofte with Lars, Søren & Allan. The workouts looked innocent but they were brutal.

Endurance

For time:

  • 50 cal row
  • 50 cal airdyne
  • 400 m run
  • 40 cal row
  • 40 cal airdyne
  • 400 m run
  • 30 cal row
  • 30 cal airdyne
  • 400 m run
  • 20 cal row
  • 20 cal airdyne
  • 400 m run
  • 10 cal row
  • 10 cal airdyne
  • 400 m run

Result: 32:21 min

My leg (box jump crash) was limiting me a lot!

WOD

4 x (for 20 min):

  • 45 sec thrusters @ 30 kg
  • 15 sec break
  • 45 sec push-ups
  • 15 sec break
  • 45 sec back squat @ 30 kg
  • 15 sec break
  • 45 sec 2 x KB russian swings @ 2 x 16 kg
  • 15 sec break
  • 1 min break

Result: 260 reps 

Each round – Thrusters: 20 reps, push-ups: 15 reps, squats: 20 reps, swings: 10 reps.

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