NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Run”
with a partner
15 x 300 Meters
on the 2 minute
with a partner
15 x 300 Meters
on the 2 minute
with a partner
15 x 200 Meters
on the 2 minute
WOD GUIDANCE & GOALS
Grab a buddy who runs at the same 5k pace as you and MOTIVATE each other to complete ALL FIFTEEN intervals TOGETHER!! Try to complete intervals in 1:15-1:30. Scale to 200-250 meters to meet the interval stimulus.
Post Fastest + Slowest to Comments.
HOME WOD
with a partner
15 x 300 Meters
on the 2 minute
ENDURANCE
with a partner
15 x 300 Meters
on the 2 minute
1:20-1:28 (last 5 were slowest)
1:23 – 1:50 MCx
13 Rds – 1:19 – 1:33
BS 1×1 @ 90% – 155#
5×3 @ 80% – 140#
GHD Sit Ups -100 ( sets of 25)
GHD Extensions – 100 (sets of 25)
1:12/1:03 200 m
Foundations:
Strict Press 55/60/65
Back squat 165/145
1:12 and 1:24.
Great group to push on this one today!
Alternating between Row & Bike each round.
Row was roughly 1:25 – 1:30 & Bike was between 1:10 – 1:20.
Yuck.
w/Enerson
1:25-1:35 for most… maybe 1:45 for last 2
took round 10 off
1:17-1:25
1:10-1:20 only 12 because of lightening
10 out of 12 then we got lightninged out
Survived 😅 no clue of times. Mix of 200/300
Foundations- GHD’s
1:13–1:21