August 25, 2017



4 rounds for time:


30 cal. bike

400m run

30 cal. row


Theres no hiding in this workout. We are testing aerobic capacity, you're going to be breathing hard the whole time. Keep a good pace! That doesn't mean slow, but don't come out too hot in the beginning or you'll be paying for it. 



Main WOD



30 Min EMOM:


5 pull ups

10 push ups

15 air squats 


Yes, that is every minute on the minute for 30 minutes. If you need to modify, find something that is going to allow you to move fast. This one is just as mental as it is physical. Take one minute at a time, and don't waste time. Stay focused and you will make it through this one!

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

March 21, 2018

March 20, 2018

March 19, 2018

March 17, 2018

March 16, 2018

March 15, 2018

March 14, 2018

March 13, 2018

March 12, 2018

March 10, 2018

Please reload

Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


  • Facebook - Black Circle
  • Instagram - Black Circle