Thursday, September 10 2015
Posted by Mandee on September 9th, 2015
15 responses
WOD: Start with Run or Row, and alternate interval training Run and Row: 0:00 min mark: Row 500m or Run 400m 4:00 min mark: Run 400m or Row 500m 8:00 min mark: Row 750m or Run 600m 13:00 min mark: Run 600m or Row 750m 18:00 min mark: Row 250m or Run 200m 21:00 min mark: Run 200m or Row 250m 23:00 min mark: Start WOD: 3 rounds for time of: 5 kettlebell thrusters left or right arm 24kg/16kg 15 KBS 24kg/16kg 5 kettlebell thrusters right or left arm (opposite of last) 24kg/16g 15 box jumps 24"/20" Overhead Development: 10 KB OHS each arm Accumulate 1 minute in bottom of OHS with barbell or light load Check out Mason Dixon's menu for next week! 9-14-15 To place an order, click here.
15 responses to "Thursday, September 10 2015"
September 9, 2015 at 3:25 pm
September 9, 2015 at 4:15 pm
September 9, 2015 at 4:41 pm
September 10, 2015 at 1:28 am
September 10, 2015 at 4:49 am
September 10, 2015 at 6:57 am
September 10, 2015 at 7:55 am
Making it always look easy!
September 10, 2015 at 8:17 am
B. DNF I didn't do the thrusters third round.
September 10, 2015 at 8:34 am
B. 7:00 Rx
September 10, 2015 at 10:08 am
TWO ROUNDS :
100 cal row
100 cal bike
1 mile run
44:00
September 10, 2015 at 10:37 am
September 10, 2015 at 12:45 pm
September 10, 2015 at 12:46 pm
September 10, 2015 at 1:32 pm
A. Run-row
B. 6:28 Rx
September 10, 2015 at 2:16 pm
B: 10:53 rx.
Crashed and burned in the third round