warm up
pvc x 15:
- pass thrus
- deadlift
- front squat
- push press
then
2-4-6-8 hspu
5-10-15-20 box jumps
(2 hspu/5 jumps, 4 hspu/10 jumps etc)
workout
3 rounds for time:
1 mile run
500m row
3min rest between rounds
post run & row time from each round
pvc x 15:
- pass thrus
- deadlift
- front squat
- push press
then
2-4-6-8 hspu
5-10-15-20 box jumps
(2 hspu/5 jumps, 4 hspu/10 jumps etc)
workout
3 rounds for time:
1 mile run
500m row
3min rest between rounds
post run & row time from each round
5 comments:
lisa. 8:30/2:04, ?/2:38, 9:43/2:37
junior. 7:43/2:04, 7:03/2:06, 7:05/2:01
katy. 7:13/2:38, 9:42/2:55, 8:02/2:50
mo. 6:32/1:44, 7:05/1:31, 8:01/1:45
harry. 10:32/1:33, 11:37/1:35, 12:18/1:38
steve d. 5:37/2:02, 6:11/2:07, 6:36/2:02
jon. 6:01/2:03, 6:35/2:09, 6:55, 2:09
turbo. 5:25/1:46, 5:53/1:51, 5:58/1:54
bill. 7:16/1:53, 7:34/2:07, 7:32/2:05
caleb. 6:16/1:48, 7:10/1:56, 7:26/1:52
matt m. 6:05/2:03, 6:17/2:03, 6:29/2:00
jenn. 8:03/2:37, 8:52/2:38, 9:07/2:39
luis. 8:43/1:57, 11:20/2:11, 10:45/2:10
eric. ?/2:13, 11:23/2:23
brannon. 7:57/2:02, 7:52/1:51, 8:28/1:55
kohl. 9:28/1:40, 10:27/1:46, 11:49/1:40
welcome back katy!
harry - dude...badass row times! great consistency and power output.
Did yesterdays WOD
How I dreaded doing ohs today! Probably because they are one of my weaknesses. Anyways, with 72#
22/1:27, 38/1:22, 30/1:26, 35/1:28, 31/1:19
Concentrated on the mechanics today. My son helped me out with the stop watch and whip. ;-)
BTW, did the runs on the treadmill.
Took care of May 8th's wod.
7:38/1:40, 7:28/1:44, 7:04/1:43 Runs done outside this time.
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