WOD:
A. In 10 minutes, build up to a heavy thruster and prep/warm-up for WOD.
B. OPEN WOD 15.5
27 – 21 – 15 – 9 reps for time of:
row for calories
thrusters 95/65 (55 and over 65/45)
C. Core Development:
30 GHD sit-ups
1 minute high plank hold
1 minute left side plank hold
1 minute right side plank hold
1 minute low plank hold
30 hip extensions
CFHSV Running & Endurance WOD:
5 x 400m, rest 90 seconds between efforts
then,
22-16-10 reps of:
burpees
alternating lunges
abmat sit-ups
*run 100m between sets
I am not sad I am vacation. I still have nightmares of this wod that cause me to cry.
Global Saturday @ the hotel:
Dumb bell bench
Man makers
Back rows
Curls
Then:
7 minutes of burpees: 103
Haha…I remember that too 🙂 Nice hotel workout
8:37 rx
I couldn’t hang with Mac or Justin on this one. They just kept leaving me further and further behind. Nice work by those two dudes and all the others that came back with HUGE PRs from last year. Morgan Otte and Rob Latham off hand but many more…great job on a year of consistent training! Y’all ROCK!!
Thanks Nate!
Last year- 16:58
Today- 12:12
Great wod and great coaching!
10:55 RX
7:56 pr by 17s
20:43 RX 🙂
Last yr 12:33
Today 9:53rx
Thanks Mandee and Nate
14:50 RX
Last year 16:52 RX
6 hours later I still want to die. Brutal and great week.
8:02
Last year: 20:51
Saturday: 17:30
This one feels like it turns your insides to liquid! Crossing my fingers that they DON’T repeat this one in the 2016 Open.