Tuesday, October 29 2013

Posted by Mandee on October 28, 2013   |   14 Comments

Sonya W 1Sonya W 2Sonya W 4




A. Strength Super Sets E3MOM: deadlift 5, back squat 5, deadlift 4 ,back squat 4, deadlift 3, back squat 3, deadlift 3, back squat 3

B. Double under or single under sprint training:

1 minute max reps double or single unders

rest 1 minute

45 seconds max reps double or single unders

rest 45 seconds

30 second max double or single unders

rest 2 minutes

100 double unders or 200 single unders for time

Score = total double unders or single unders for 3 sprint sets and time for the 100 or 200


CFHSV Running & Endurance WOD:

6 rounds of:

sprint 200m, 11 burpees E2MOM

rest 5 minutes, then

15 rounds of:

100m sprints EMOM

meet at Randolph track at 6pm

14 responses to “Tuesday, October 29 2013”

  1. Dani Latham says:

    Sonia!!!! Looking so strong and determined! I love it!

  2. Mimi says:

    Get it Sonia!

  3. Mandee says:

    Looking strong Sonya!!! 🙂

  4. Mallory says:

    Looking great, Sonya!

    P.S. You guys, I’ll be missing CF this upcoming week because I’m heading to North Carolina to visit family and…


    Any words of advice other than “run as fast as possible through the electric shock part” are welcome!

    See you guys next week!

    • Nathaniel says:

      Have a great time visiting family back home. Good luck in the Tough Mudder! My only advise us to run as fast as possible through the electric shock part.

    • Jaime Day says:

      Just be aware they have the electric shock deals in other places besides the end, but at the end just dont slip and fall because the reach all the way to the ground and its not easy to get up while getting shocked (Speaking from personal experience!)The worst part of the race is the cold -there is no way around that part – all the water will have lots of ice in it!

    • Erin says:

      Find a person to run behind at the last electric shock part. They will block most of it. Also jist have fun and don’t take it so seriously!!!

  5. Dana says:

    Go Sonya! Looking good!

  6. David M. says:

    Mallory, get to the tazers last and maybe the batteries will be dead. When you run through yell “don’t taze me bro!

  7. John H. says:

    10K row with 10 T2B and 10 HSPU every 1k. 57:44 Mins

    Set of 5-325/265 Set of 4-335/275 Set of 3-345/285 Set of 2-355/295 Set of 1-365/F305
    Total DU-275
    100 DU in 49 sec.

  8. Mac says:

    10K row with 10 T2B and 10 HSPU every 1k. 53:21 Mins
    Set of 5-420 345 Set of 4-430/365 Set of 3-440/375 Set of 3-450/380
    Total DU-210
    100 DU in 66 sec.