Friday, July 7 2023
Posted by Mandee on July 7th, 2023
10 responses
"The Sprint Mile" (15min cap w/rests)
400m Run - Rest 1 min
200m Run - Rest 1 min
400m Run - Rest 1 min
200m Run - Rest 1 min
400m Run - Rest 1 min
Rest 5min / transition from last runner/time cap
5 Rounds For Time: (20min cap)
10 Right Arm Dumbbell Snatch
10 Box Jump Overs (can use hands)
10 Left Arm Dumbbell Snatch
10 WallBall Shots 20/14lbs to 10/9’ MRX20/10 to 9'
Box Heights = 24/20" RX+30/24” MRX 20/18”
Dumbbells = 50/35lbs RX+65/70/75 - 40/45/50 MRX35/20
Core & Flexibility Development
10 Hip Extension to Glute Ham Raise
1min Head to Floor Straddle Stretch
1min Couch Stretch
10 Back Extensions
1min Butterfly Stretch
1min Chinese Splits / Standing Straddle
10 Hip Extensions
10 responses to "Friday, July 7 2023"
July 7, 2023 at 7:19 am
A. 11:22 🏃♂️ (no sprinting)
B. 18:49 rx+
C. ⛳️
July 7, 2023 at 7:51 am
B: 19:39 rx
July 7, 2023 at 10:12 am
A. Front squats and reverse lunges
B. 7 rounds for time :
- 7 DB floor presses
- 7 burpee chest to bar
- 7 front squats
July 7, 2023 at 11:12 am
135(5)-165(4)-195(3)-225(2)-245(2)-260(1)
Today wod, 5 RFT: 11:07 rx
July 7, 2023 at 1:29 pm
B. 17:45 ☠️ could not get my heart rate down.
July 7, 2023 at 3:01 pm
B. 3+3 rx, slow and steady for my knee 🙌🏻
July 7, 2023 at 3:52 pm
A. 13:09 - I did all of the runs!!
B. 16:07 - scaled but I didn’t stop
July 7, 2023 at 4:57 pm
18:46 rx+ 65# db
July 7, 2023 at 8:09 pm
B. 13:49 rx+ (45#)
July 7, 2023 at 8:43 pm
B. 12:14 RX+ (50# db / 20# WB)