Mike Kovalcik

Hometown:
Overland Park, Ks
Gym:
CrossFit Diem
Gender:
Male
Age:
46
Height:
--
Weight:
210 lbs

June 28, 2013

Performed at: CrossFit Diem
Workout Name: 130628
Description: As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings (1.5/1 pood)
5 Shuttle Runs
24 Walking Lunges
This is a highly aerobic workout and the idea is slow and steady - learn to control your heart rate. A great way to stay in control is to practice perfect movement, and controlled breathing. Yes, this is a really long WOD - we won't always go this long but .........you just never know.
Results: 11 rounds 15 reps
Performed as RX
Warmup: 400m run
30 air squats
20 push-ups
10 pull-ups

Then 1 min DU
Athlete's Notes: Did pull-ups not muscle ups

1 similar workout

Date Name WorkoutDescription Results
06/28/2013 130628 As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings (1.5/1 pood)
5 Shuttle Runs
24 Walking Lunges
This is a highly aerobic workout and the idea is slow and steady - learn to control your heart rate. A great way to stay in control is to practice perfect movement, and controlled breathing. Yes, this is a really long WOD - we won't always go this long but .........you just never know. 		11 rounds 15 reps
Performed as RX