Category Archives: Very Long (>20 min)

>20 minutes

CFNE “Math is Hard”

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Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.

TRX Reverse Rows, RFE Split Squats and Pushups

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No gym, sore shoulder… a slow, rebuilding workout after a week of rest.

Every 90 seconds for 24 minutes (4 rounds of each)

  • Station 1 – 8-10 x TRX Reverse Rows
  • Station 2 – 8-10 x TRX Rear Foot Elevated Split Squat with Sandbag @ 15kg Left Leg
  • Station 3 – 8-10 x TRX RFE Split Squat with Sandbag @ 15kg Right Leg
  • Station 4 – 10-15 Pushups

Results: Done as shown. Slight ache in my shoulder during the pushups but no significant pain, so figured it is OK.

Planks then Run, Power Cleans and Burpees

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EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.