logo

Monday, July 8 2013

Posted by Mandee on July 7, 2013   |   15 Comments

JMACCarrie L

Casey PScott Rauer

 

 

WOD:

A. Spend 10 minutes working on GHD hip extension technique

B. Complete the following for time:

500m row

50 ab-mat unanchored sit-ups

40 hand release push-ups

30 GHD hip extensions

800m run

50 ab-mat unanchored sit-ups

40 hand release push-ups

30 GHD hip extensions

 500m row

50 ab-mat unanchored sit-ups

40 hand release push-ups

30 GHD hip extensions

 

15 responses to “Monday, July 8 2013”

  1. David M. says:

    Damn! I’m lookin’ ripped….Oh, nevermind.

  2. Stacey says:

    Looking good!!!
    J-Mac, Casey, Carrie, and Scott Rauer!!!

  3. Haley says:

    Looking strong JMac, Casey, Carrie, and Scott Rauer!!!

  4. Holtman's Donuts says:

    Rx’d 23:02

    Damn near met Pukie after this one. Too much time off, good to be back.

  5. Eric Hedges says:

    21:20 Was no Rx’d ran on the road not the track.

    Great coaching today!

  6. Melissa D says:

    25:49 Rx. I left my red water bottle there. Can you please throw it in the lost and found box and I will get it tomorrow. Thanks!!

  7. Tracey says:

    Scott Rauer looks the best! 😉 I tell him to turn it down all the time.

  8. Clair says:

    25:09 Rx’d. Great morning and coaching!

  9. David M. says:

    20:24 Rx. I thought Daniel had taken time off for awhile. I think he’s secretly training.

  10. Larry Lowe says:

    Modified this a bit while at the pool while kids at swim team practice

    Byrd Spring Pool
    100 yard swim
    50 abmat unanchored situps
    40 hand release pushups
    30 banded goodmornings
    200 yard swim
    50 abmat unanchored situps
    40 hand release situps
    30 banded goodmornings
    100 yard swim
    50 abmat unanchored situps
    40 hand release situps
    30 banded goodmornings
    =7:12/11:34/8:59
    =27:46

  11. Justin says:

    22:09 rx’d

  12. Kerri says:

    25:57 Rx’ed. Hello Monday!!