NEWS
- SUNDAY 7/31: Rise-N-Grind will be at the Wayland High School Track at the usual time 8:30a. See you there!
WOD
“Free Yourself”
AMRAP 15
1 Mile Run
in the remaining time
30 Double Unders
5 Sit to Stands
10 Pistols
AMRAP 15
1 Mile Run
in the remaining time
10 Attempts
5 Sit to Stands
10 Modified Pistols
AMRAP 15
1200 Meter Run
in the remaining time
50 Single Unders
10 Sit Ups
10 Squats
10 Step Downs
WOD GUIDANCE & GOALS
Like last week you get to run one CONTINUOUS mile! There’s two ways to attack your mile1) go all out and see what you have left in the tank for the triplet or 2) run at a moderately uncomfortable pace and then crush the triplet. It’s up to you! For the triplet, complete the dubs in :30-:45, the sit-to-stands in :15 and the pistols (alternating legs for 10 total reps) in :30. Record your mile time and rounds.
courtesy of RPM
Post Time + Rounds to Comments.
HOME WOD
AMRAP 15
1 Mile Run
in the remaining time
30 Jumping Jacks
5 Sit to Stands
10 Pistols
ENDURANCE
4 x 800m on the 6 min
1200 m, 2 + 55 ( 50 SUs, 5 sit2stands, 10 reverse lunges)
2 rounds a few jumps
2+7 10 dubs, 20 singles, mat, ball #reentry
8:28 / 2+37 mc- (1 blue mat sit to stand)
—sweatfest
3 rounds + 30 DUs + 3 StS
StS were with one blue mat and help from hands; pistols were to bench
7:03/4+30 blue mat sit2stand, close leg squat for pistol
7:21. 4 rounds max
8:36 mile / 3 rounds even — (1 blue mat s2s and pistols to bench)
7:07/4+25 mcx
9:34/ 3+21 mcx
fastest mile of my entire life (wish i was kidding but here we are) !!!!
So awesome Katie!!
7:18 / 3+34 (Blue Mat S2S / Pistols to bench on right leg)