NEWS
Summer Spirit Friday 8/4
School Spirit! Wear your/family’s college, high school, middle school, daycare, etc., tshirt, sweatshirt, shorts, you name it!
WOD
“Amor”
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run
Weight: 50/35
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run
Weight: 35/20
18 Dumbbell Thrusters
300 Meter Run
15 Dumbbell Thrusters
300 Meter Run
9 Dumbbell Thrusters
300 Meter Run
300 Meter Run
15 Dumbbell Thrusters
300 Meter Run
9 Dumbbell Thrusters
300 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Break the db thrusters into 2-3 sets. Then, run the 400’s just shy of your 1 mile PR pace (moderately fast), slowing down the last 50 meters so you can get right back to the db thrusters. The thruster sets will take about :60, and the runs around 2:00. Target 10-12 minutes.
Post Time to Comments. Compare Scores HERE.
10:13 MAX
11/10, 18, 15
10:27 MCx old school beatdown
9:11 MAx
10:02 MAx
11:08 MAx 25#
10:01 max
10:59- 30#/300m
MVx+ 21/18/15 broken ~11:15
5.21.2018 14:24? 30#
9:23 MCx
14:30 50#, 24 cal bike