3 rounds, each round for time, of:
Run, 200 m
10 Burpees
15 Air Squats
20 Kettlebell Snatches
30 Double Unders
Resting 1 min between each round.
3 rounds, each round for time, of:
Run, 200 m
10 Burpees
15 Air Squats
20 Kettlebell Snatches
30 Double Unders
Resting 1 min between each round.
November 11, 2014 4:04 PM
12 mins 30 secs | (4 mins 30 secs), (0 secs), and (0 secs) | Rx'd
Level 54
650th WOD
Result
Result
12 mins 30 secs | (4 mins 30 secs), (0 secs), and (0 secs) | Rx'dNotes
Warmup - Jump Rope Skills / Stretch Workout 1 - 10 reps of 30sec handstand holds / 2 Pull-up holds in 30sec for 10 reps Workout 2 - Total Time 13:30 min Total 600 meter runs Total 30 Burpees Total 45 Air Squats Total 1 handed 60 Kettle Bell Snatches with 53lbs (30 each arm) Total 94 Jump Rope Singles Cool Down - 50 GHD sit-ups / 50 GHD Back Extensions
Notes
Warmup - Jump Rope Skills / Stretch Workout 1 - 10 reps of 30sec handstand holds / 2 Pull-up holds in 30sec for 10 reps Workout 2 - Total Time 13:30 min Total 600 meter runs Total 30 Burpees Total 45 Air Squats Total 1 handed 60 Kettle Bell Snatches with 53lbs (30 each arm) Total 94 Jump Rope Singles Cool Down - 50 GHD sit-ups / 50 GHD Back Extensions
Stats
WOD Count
650th
Level
54
Avg Power Output
93.8 (ft*lbs)/sec
Training Days
88 (2024)
History
1
Stats
WOD Count
650th
Level
54
Avg Power Output
93.8 (ft*lbs)/sec
Training Days
88 (2024)
History
1
Achievements
Achievements
Milestone Reached
Double Under
4,000 Reps
Movement Progress
Movement Progress
Milestone 290,000
Run
276,101 Meters (+600)Milestone 4,000
Burpee
3,979 Reps (+30)Milestone 11,000
Jump Rope
10,265 Reps (+90)Milestone 6,000
Double Under
4,048 Reps (+90)Milestone 5,000
Air Squat
4,922 Reps (+45)Milestone 1,800
Snatch
1,488 Reps (+60)Milestone 15,000
Squat
14,423 Reps (+45)History (1)
History (1)
