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!
Looking good Kristen and Wendy!
Those are two of the nicest overhead squats in the gym!!!!
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.
Wendy = Olympian!
200m = :28
400m = 1:04
800m = 2:55
400m = 1:17
200m = :35
100m splits = :16, :16, :16, :16, :15
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!
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.
“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!!!
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!!
4+5