Tuesday, July 16 2013
Posted by Mandee on July 15th, 2013
15 responses
WOD: A. Every even minute for 20 minutes: 2 clean & jerks (full squat), a tough 2 Males choose from 225, 205, 185, 155, 135, 95 Females choose from 155, 135, 95, 75, 55, 45 Every odd minute for 20 minutes: 4 pistols or pistol scales B. 6 minute AMRAP of: 12 wall ball sit-ups, anchored 20/14 10m burpee broad jumps 12 KB goblet squats 72/55/35 CFHSV Running & Endurance WOD: 4 x 200m progressively getting faster each 200m until the last 200m is an all out sprint rest: 200m easy job (no walking allowed) rest 3 minutes, then 1600m time trial (compare to 6/18) meet at Randolph track at 7pm
15 responses to "Tuesday, July 16 2013"
July 15, 2013 at 3:49 pm
July 16, 2013 at 4:21 am
Sneaky good aerobic wod, especially if you do it as intended. Started at 155 but had to drop after 4 reps, wasn't until DMX came on that I found my groove and a lucky few of you were treated to my gangsta dance moves...you know who you are!
B. Rx'd 3 + 10 meters at 2 pood.
July 16, 2013 at 5:28 am
July 16, 2013 at 6:42 am
July 16, 2013 at 7:44 am
July 16, 2013 at 8:32 am
Pistols to box
3 rounds +22. Rx
July 16, 2013 at 8:44 am
July 16, 2013 at 1:18 pm
B. 3 + 6m at 24kg
July 16, 2013 at 1:22 pm
B. 3 + 12 / 32kg
July 16, 2013 at 1:25 pm
B) 3+10m/24kg
July 16, 2013 at 1:44 pm
B. 3 / 32kg
July 16, 2013 at 1:54 pm
2+12. Ugg.
July 16, 2013 at 2:02 pm
6 pistols each round
4+2 2pd
July 16, 2013 at 2:19 pm
Pistols rxd, thanks to Coach Rauer, she gave the class one thing to try and BOOM! I have pistols on my weak leg! I can't believe how just saying one thing can click and another movement checked off the list.
Great coaching today Tracey!
July 16, 2013 at 2:20 pm
2+16 rxd
(16kg)