Saturday, December 20 2014
Posted by Mandee on December 19th, 2014
13 responses
WOD: A. In 10 minutes, build up to a 3RM deadlift B. Complete 4 rounds for time of: 400m run OR 500m row 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/155) 3 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats) *can switch up the row and run throughout the WOD* CFHSV Running & Endurance WOD:
4 mile Time trial
4 mile time trial course will consist of:
Mile 1 run out to Leeman Ferry and turn left for left 1 mile route
Mile 2 is 4 laps around CFHSV track
Mile 3 is run out to Leeman Ferry and turn right for right 1 mile route
Mile 4 is 4 laps around CFHSV track
meet at CFHSV at 8am
REMINDER: Pull-up Workshop TODAY at 11am!
13 responses to "Saturday, December 20 2014"
December 19, 2014 at 3:28 pm
December 19, 2014 at 3:33 pm
December 19, 2014 at 4:39 pm
December 20, 2014 at 1:47 am
December 20, 2014 at 4:42 am
22:09 @ 365
December 20, 2014 at 4:49 am
December 20, 2014 at 4:49 am
B. 24:58 Rx+
December 20, 2014 at 6:24 am
December 20, 2014 at 9:22 am
December 20, 2014 at 9:39 am
December 20, 2014 at 10:23 am
34:43 for the 4-mile time trial.
December 20, 2014 at 11:07 am
27:28
Ran 2 miles on the track, IT band started to cramp, so I rowed the other 2 miles.
December 20, 2014 at 11:39 am
B. 25:43 at 240