Taken from WODwellcf’s Drag Show WOD on Instagram…
Results: Original WOD includes a 100m run instead of the Bike, so pick what works best for you. I also did Hang Power Cleans to cut down the noise for my neighbors. 17:25.
3 rounds of
Then 2 rounds of
30 seconds on / 30 seconds off for 16 minutes
Finisher, for max distance, one minute on / one minute off for 8 minutes of
(On = cadence of 80-90/Off = cadence of 60-70).
Results: Finisher 6.3km.
Buy in
Then every 3 minutes for 15 minutes
Cash out/cool down
Continue Bike for a total of 5km (including the first part).
Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.
Crossfit New England’s “Sweat Equity” WOD…
For time, time cap 28 minutes.
Results: 27:26. Well designed workout… both exercises ended up at around the same time per round. Had to push to get in under the time cap.
LEG DAY!
3 rounds
Then against a 18 minute clock
Then in remaining time AMRAP of
Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.