NEWS
Summer Spirit Friday 8/25
TOMORROW will be our final Spirit Friday for the summer =( Wear anything and everything tie dye!
WOD
“Stay or Leave”
400 Meter RUn
25 Wall Balls
10 Bar Muscle Ups
25 Wall Balls
400 Meter Run
25 Wall Balls
10 Bar Muscle Ups
25 Wall Balls
400 Meter Run
Weight: 20/14
400 Meter Run
25 Wall Balls
10 Chest to Bars
25 Wall Balls
400 Meter Run
25 Wall Balls
10 Chest to Bars
25 Wall Balls
400 Meter Run
Weight: 14/10
300 Meter Run
15 Wall Balls
10 Pull Ups
15 Wall Balls
300 Meter Run
15 Wall Balls
10 Pull Ups
15 Wall Balls
300 Meter Run
Weight: 10/6
WOD GUIDANCE & GOALS
Today’s workout is FAST! Run the 400 meters in around 2:00, then immediately pick up your medicine ball and try to do the wall balls either unbroken, or in two sets (15/10). If you’re proficient at bar muscle ups, shoot for 6/4. If you’re working on them, try sets of 2 or fast singles. Then, back to wall balls, maybe this time two to three sets with fast breaks, and then a FAST 400 meters. Target 10 minutes.
Post Time to Comments. Compare Scores HERE.
8:38 MAX
7:08, 300 m row, 15 WB(8#), 10PUs (pur/blk band)
7:47 MC (C2B PU)
7:30 ctb
8:35 mcx – 4/3/3 bmu
— 1 min slower than last time. oops.
My bad, should have set a better pace for you on the runs…
8:55 – MCx-ish – 2 MU + 8 attempts
6:56 MAx banded pull ups
9:45 MAX-ish (C2B were mostly attempts with a couple of hits)
10:15 MAx a few WB no-reps
Pull ups so not really MAx
7:20MCx 7-3 BMU solid pr. Yay!
8:14 MAx