NEWS
- SENIOR SEND OFF: THIS Saturday 8/13, we are wishing our graduating seniors, Alexa, Nina and Morgan, farewell before they head off to college! Join us at 10a for light breakfast munchies, coffee, and lots of hugs and advice!
WOD
“Infrunami”
5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 155/105
5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 115/75
5 Rounds
300 Meter Run
9 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes
Weight: 95/65
WOD GUIDANCE & GOALS
The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can do the 9-6-3 reps unbroken. Target 4 minutes per interval. Record all intervals.
Courtesy of SP
Post Intervals to Comments.
HOME WOD
5 Rounds
400 Meter Run
6 Burpees
Rest 2 Minutes
ENDURANCE
Rest
MAx – 3:40/3:50/3:55/4:10/4:10
4:03, 3:52, 3:58, 3:59, 4 65#
26:45 MCx
3:37/ :40/ :49/ :50/ :49
4:01/4:00/3:38/3:40/3:38. 95#, 18 cals bike
3:41, 3:37, 3:47, 3:53, 3:59
27:00
135#
4:15/4:20/4:34/4:44/4:47
(95#, 300 m run)
3:40/3:41/3:52/4:0x/4:24 mcx
runs felt great… until they didn’t. 😣
3:50-4:08. 95#
I did it – showed up – set a goal to get through 5 rounds 2 min bike/6 burpees/55#
Did the 5 rounds with 1 min extra break btw 3rd&4th rounds
3:50/:45/::51/:37/:43 135#
4:28/14/36/39/31
95# in round 1, then dropped to 85#.
3:38/3:39/3:41/3:50/4:00 MCx
Had to drop at 5 hang cleans, before going into the jerks.
3:21/:16/:20/:18/:14 max
3:45 / :37 / :42 / :47 / :46 MCx
4:10/:11/:13/:18/:26- 95#
3:30-3:48- 55#(row not run today)