Run

21 Responses

  1. Remi Richard

    Weighted oh sit ups 4 sets of 10
    55-65-75-80# w/ Shawn

    3 km run: 13:48, no pr but not bad!

    Thanks Coach Shane, great job 6amers!

  2. Jackie

    WU + Mobility x 1
    Group WU + Mobility

    Weighted OH Sit-ups
    15, 20, 35, 30

    3K Run
    18:33

    Two years ago was 18:14. I’ll take it!!

    First time working out with Julie, who is both strong and fast!

  3. Gabriel

    WUx1 + 400m run + CS

    Weighted oh sit ups 4 sets of 10
    65-75-80-85×8

    3 km run: 14:08, no pr today but sure felt like one for energy spent 😛

    Well done am folks!

    Thanks Shane!

  4. francis landry

    group wu/mob

    Weighted oh sit ups 4 sets of 10
    75-85-95-95(5)

    3 km run: 17:27
    no PR, best time was 16:30 back in 2014

  5. 200M run WU + Group

    Weighted OH Situps
    65-75-75# when time was up

    3KM run

    21:29 (2 mins slower than PR)

    1 Mile was around 8:12 so 1:49 PR on that if my garmin was correct

  6. Lindsay Sherwood

    Overhead weighted sit ups: 4×10
    15-25-35-45

    3km run: 22:46

    Had to walk some parts of it but still pretty pleased with my time. I know I can shave a few minutes off that by the end of the summer! Thanks for the motivation, Jackie and Elba 🙂

    Powerlifting homework:

    Skull crushers: 3×12
    35-40-45

    Ring push ups: 3 sets to failure

    EZ curl bar, narrow grip: 4×10
    40-45-50 (7 reps) 50 (got all 10 that time)

    Hammer curls: 4×10
    Used 20# dumbbells for all 4 sets

    Dumbbell rows: 3×10
    35-40-50

    Thanks Shane! Great night at the gym 🙂

  7. Elba

    Overhead weighted sit ups: 4×10
    15-25-35-45

    3km run: 19:00 (I know I can do better) but ok with this time 🙂

    Powerlifting homework:

    Skull crushers: 3×12
    35-40-45

    Ring push ups: 3 sets to failure

    EZ curl bar, narrow grip: 4×10
    40-45-50-50

    Hammer curls 4 x 10
    20-20-25-25

    Dumbbell rows: 3×10
    30-35-40-50

    Thanks Shane! Always fun to wod with you girls (Lindsay/Helen/Jackie) 🙂

  8. Shane Hayes

    Mobility and warm up x 1 + 200m run
    Group WU

    Weighted OH situps x 10 these seemed harder than I remember… Partnered up with Frankie!
    75/ 85/ 95 x 7/ 95 x 7

    3k Run: 15:18 not a pr, but the run to the halfway felt great…

    OG
    some mobility work than a conditioning wod
    10-9-8-7-6-5-4-3-2-1 clean and jerk @115
    complete 30 double unders after each set of C&J
    11:31

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