WOD
1 min Superman hold (Accumulative time)
Hill Sprint to the top of the hill across from the picnic benches at Beer Run
25 Sit ups
Hill Sprint
25 V-ups
Hill Sprint
25 Sit ups
Hill Sprint
1 min Superman hold (Accumulative time)
20 min cut-off
Superman hold-it may be easier to face the clock while doing this (ex. if you take a break at 37 sec. that’s fine, but you still have to hold your superman for an accumulated 23 sec. before you can run.)
hotel wod –
4 rounds:
15 air squats
25 sit ups
20 lunges
10 HOG push ups
“Testo” (aka “Diane sandwich with mile bread”)
run 1600m
21-15-9
DL (100/70kg)
HSPU
run 1600m
21:44 rx
13:00
15:20
11:38
14:34
13:03
Kudos to the noon class for not only having exquisite form on the core work, but also running ALL THE WAY to the sign on top of the hill. Phew…
9:40 – I ran almost to the train tracks the first one, not knowing the turn-around was earlier.
14:39
14:16
14:45
No energy or time for sprints today, so:
WOD:
Front Squat 85 lb x5
25 sit up
FS x5
25 sit up
FS x 5
25 Sit up
DL x5 @135
25 sit up
DL x5 @ 155
25 Sit up
DL x 5 @ 175
25 Sit up
Press @ 55
25 Sit up
Press @ 60
25 Sit up
Press @ 65
25 Sit Up.
Not for time, but I didn’t stop moving.
Hip was feeling a little sore today, subbed rowing on 2 plates with the damper at 9 for 400 m for each hill sprint.
13:24
14:01 (noon class 🙂 )
13:45ish
12:15
15:14. Still recovering from being sick all week, and my lungs definitely failed me on the hill sprints 🙁
12:41
13:22 i think
13.43
Had to do early am WOD for travel reasons. Tried to re-create hill in the apt gym.
Did supermans and abs as prescribed. Placed treadmill on a 14% grade, speed of 4.5 for 3-4 minutes to simulate sprint. 14:36
12:34(?) Rx’d