Monday 15th June

 

Warm-up
3 rounds:
30 High knees
10 Banded/weighted good mornings
10 Pronated snow angels
Metcon (Time)

3 RFT
400m run
21x KBS
12x Strict Pullups/Bent Over Row

RX+ 5 rounds – time cap 16min. Only go on to RX+ if you get 3 rounds done under 10min

This WOD seems familiar, have we met before? You look like a nastier version of a girl I once met.
400m run should be that, a run, none of this gentle trotting nonsense, get out there and get some effort in, if you can’t run you’re going to perform alternating 30 seconds sets of fast feet, high knees and high heels, let’s say for 2 minutes. KBS are American if you have a KB, if you are using a heavy bag for the swings then you’ll do Russian, if you only have a heavy KB then you will also do Russian. Strict pullups become inverse rows or bent over rows, if the inverse rows are getting a little too easy then bring your feet a little higher, that should spice things up a little.
RX+ is 5 rounds, why? Just do 3 rounds really fast and wonder how bad those extra 2 rounds would have been.

This may be the shortest brief I’ve ever written, so now a song:
Every now and then I get a little bit lonely
And you’re never coming ’round
(Turn around) Every now and then I get a little bit tired
Of listening to the sound of my tears
(Turn around) Every now and then I get a little bit nervous
That the best of all the years have gone by
(Turn around) Every now and then I get a little bit terrified
And then I see the look in your eyes
(Turn around, bright eyes) Every now and then I fall apart
(Turn around, bright eyes) Every now and then I fall apart

Times/Reps

Adv: sub 10min
Int: sub 12min
Beg: sub 15min

RX+: time cap 16min