WOD:
A. In 15 minutes, achieve a 20RM TnG Deadlift
B. “Don Garlits Drags” by DB
E4MOM:
Race 1:
21/18 calorie row RX+ 19/17 calorie bike (MRX 18/15 calorie row)
9 deadlifts 275/175 RX+ 315/215 (MRX 225/125)
Race 2:
21 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg)
9 burpee box jumps/step ups 24/20″ RX+ 30/24″
Race 3:
9 deadlifts 275/175 RX+ 315/215 (MRX 225/125)
21/18 calorie row RX+ 19/17 calorie bike (MRX 18/15 calorie row)
Race 4:
9 burpee box jumps/step ups 24/20″ RX+ 30/24″
21 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg)
Race 5:
9 deadlifts 275/175 RX+ 315/215 (MRX 225/125)
21 toes to bar
CFHSV Running & Endurance WOD:
Run as far as you can in 90 seconds at an easy pace,
Rest for 10 seconds and turn around,
Run as far as you can back in 90 seconds
Repeat
Run as far as you can in 60 seconds at a moderate pace,
Rest for 10 seconds and turn around,
Run as far as you can back in 60 seconds
Repeat
Run as far as you can in 90 seconds at an easy pace,
Rest for 10 seconds and turn around,
Run as far as you can back in 90 seconds
Repeat
TEST – Run 600m, Rest 15 seconds, Run 600m
Workout Details
The objective for this workout is to create an awareness for your pace and an ability to maintain that based on feel. You will run as far as you can in the time domain, turn around, and try to make it back to the clock just as it beeps; no slower, no faster. There will be a 2:00 rest period between each repetition of the workout as well as before the Test. For the Test, you will record your 600m run time and try to match that as closely as possible on the repeat attempt applying the experience from the previous training.
*inspired by Chris Hinshaw of aerobiccapacity.com*
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Madison toting that heavy bell! Such a sweet, strong, young lady who works hard every time she’s in the gym! Knock ’em dead, Rockstar!
Madison is another silent killer in the gym! Don’t be fooled by that smile…she’s about to pounce! Keep working stud muffin cause you rock!
Sweet Madison!!! Steady, strong, sweet, and fast. Keep it up Madison!
Sweet, beautiful Madison! So fun to watch her determination and progress at cf! She’s awesome!!!
Strong work Madison! Keep it up stud muffin 🙂
A. 315 x 20
B. Rx 1:19 / 1:36 /. 1:59 /. 2:40 /. 3:22
245×20 (should’ve gone heavier, first time)
RX+ 1:55/1:44/2:04/2:33/2:10
Very proud of Madison and all of her hard work
290
1:33/1:33/1:55/1:52/1:38 rx+
Athleticism runs in the family! Like daughter, like father! Great job Madison, keep it up!
Always improving. Lucky to have known Madison and her family so long.
A. 20@275
B. (I think) 1:11, 1:27, 1:20, 1:29, 0:56