WOD:
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
Sonia!!!! Looking so strong and determined! I love it!
sonYA. Dangit! Hate when I get spelling wrong. SONYA LOOKING AWESOME. 😀
Get it Sonia!
Looking strong Sonya!!! 🙂
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…
TOUGH MUDDER!!
Any words of advice other than “run as fast as possible through the electric shock part” are welcome!
See you guys next week!
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.
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!
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!!!
Go Sonya! Looking good!
Mallory, get to the tazers last and maybe the batteries will be dead. When you run through yell “don’t taze me bro!
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.
Nice work!
51:44
225
1:08
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.
oh yeah….got 40 pistols without lifting my heal or any scale (first time for this!!!)