Every 1 min for 16 mins:
20 Row (calories)s
Sprint, 150 m
Every 1 min for 16 mins:
20 Row (calories)s
Sprint, 150 m
November 18, 2014 7:06 AM
8.0 rounds | Rx'd
654th WOD
Result
Result
8.0 rounds | Rx'dNotes
Warmup - Stretch / 1 handed kettle bell swings / Kettle Bell overhead lunges / Kettle Bell overhead Squats Workout - Total Time 16 min Row Total 65 calories Run Total 4x150 meter sprints 2:42 min Cool Down - 50 GHD sit-ups 50 GHD Back Extensions 100 single jump ropes 20 single leg jump rope skill
Notes
Warmup - Stretch / 1 handed kettle bell swings / Kettle Bell overhead lunges / Kettle Bell overhead Squats Workout - Total Time 16 min Row Total 65 calories Run Total 4x150 meter sprints 2:42 min Cool Down - 50 GHD sit-ups 50 GHD Back Extensions 100 single jump ropes 20 single leg jump rope skill
Stats
WOD Count
654th
Level
-
Avg Power Output
≈ 37.5 (ft*lbs)/sec
Training Days
92 (2024)
History
1
Stats
WOD Count
654th
Level
-
Avg Power Output
≈ 37.5 (ft*lbs)/sec
Training Days
92 (2024)
History
1
Achievements
Achievements
Milestone Reached
Row Calories
750 Reps
Movement Progress
Movement Progress
Milestone 290,000
Run
279,301 Meters (+1,200)Milestone 1,500
Row Calories
796 Reps (+160)History (1)
History (1)
