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Thursday, July 11 2013

Posted by Mandee on July 10, 2013   |   10 Comments

AndrewKristen

Wendy OHSSam

 

 

WOD:

With a continuously running clock:

o minute mark run 200m AFAP

3 minute mark run 400m AFAP

7 minute mark run 800m AFAP

13 minute mark run 400m AFAP

17 minute mark run 200m AFAP

21 minute mark start sprint training

EMOM sprint 1o0m for 5 minutes

Cool Down = Complete 1 minute of parallette L-sit hold and 100 ab-mat butterfly sit-ups

 

REMINDER: Throw Down Thursdays starts TONIGHT at 615pm! The WOD will be announced at class. Remember, this WOD is scalable, so anyone is welcome who wants to come THROW DOWN!

10 responses to “Thursday, July 11 2013”

  1. SabrinaP says:

    Looking good Kristen and Wendy!

  2. Meredith says:

    Those are two of the nicest overhead squats in the gym!!!!

  3. Ben Jarrell says:

    Ugh. I really wish I hadn’t planned on coming in for this. :/ I’m sure my big sore sausage legs from Tuesday’s squats will make this… interesting.

  4. Don says:

    Wendy = Olympian!

  5. Nathaniel says:

    200m = :28

    400m = 1:04

    800m = 2:55

    400m = 1:17

    200m = :35

    100m splits = :16, :16, :16, :16, :15

  6. Mandee says:

    200m = :37
    400m = 1:33
    800m = 4:03
    400m = 1:48
    200m = :46
    100m splits = :17, :20, :24, :24, :21
    It was HOT at the lunch class!

  7. Melissa D says:

    200m – :38
    400m – 1:21
    800m – 3:24
    400m – 1:32
    200m – :43
    Have fun at the Throw Down tonight. I’m hoping to make it to one soon.

  8. steve price says:

    “Break You Down” WOD
    1 minute AMRAP: 315# Deadlifts
    rest 2 miutes
    1 minute AMRAP: 135# Thrusters
    rest 2 minutes
    1 minute AMRAP: 225# squats(below parallel)
    18 / 14 /15
    This is a WOD I made up. Worst 3 minutes of work I’ve
    ever done!!!

  9. Kerri says:

    PR just for me being there tonight at 515!!
    That was tough! HopIng to make the Throwdown next week!
    There was a Haley-sighting!! Welcome back!!