Hot runs

Front Rack Lunges x2/leg

3x800m Run
Rest 2 min

*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*There’s a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.

Compare to Aug.18/15

Helen
Helen

29 thoughts on “Hot runs”

  1. WUx1 10 lunges 400m run

    Front Rack Lunges x2/leg
    75-105-125-135

    3x800m Run
    Rest 2 min
    3:22 1st
    3:32 2nd
    3:49 3rd

    14:43 total 2 sec PR

    Fun

  2. Helen…one of the strongest women I know!

    WU x 1, 400m run, 10 lunges
    Group mobility and movement practice

    Front rack lunges x 2 per leg
    45, 50, 55, 60 ( definitely feel the wallballs from yesterday).

    3 x 800m run
    Rest exactly 2 minutes between runs

    R1 – 4:00
    R2 – 4:01
    R3 – 3:58

    Total time 16:03

    Did this one last year, but messed up the math. My first run last year was 4:05, so we will say that first one is a PR! Thanks for the push on the last heat Mark. Appreciated all of the encouragement Shane!

  3. Mobility
    WU x 1 + 10 lunges + 400m run

    Front Rack Lunges x2/leg
    55-65-75-85#

    WOD: 3x800m Run
    *Rest exactly 2 minutes between rounds

    Run #1: 3:40
    Started out on run #2 but stopped. Calf issues πŸ™

    Thanks Shane. Great job everyone!

    1. Nice job on the lunges Kelly, hope your leg is feeling better soon. I can identify with that myself.

  4. MOB + WU + 10 Lunges + 400m Run

    Group MOB

    Front Rack Lunges x2/leg
    65# – 85# – 105# – 105#

    3x800m Run
    Rest 2 min

    TIME: 16:02

    NP Jackie…BTW…I thought you were giving me a push!! I seem to run a little better when I follow your pace.

  5. Front Rack Lunges x2/leg
    65-95-105-115-125-135
    3x800m Run
    3:53
    Rest 2 min
    3:48
    Rest 2 min
    3:46
    Total 15:27

    Guess it takes time to get up to speed. All felt pretty good.

  6. Did Blake in open gym today, I’m was two hero wods behind, This one and umm.. Terry, so trying to catch up and oddly enough I didn’t feel too destroyed today after yesterday’s wod.
    WOD: Rx’d
    Time: 29:37

    Im fairly certain I didn’t finish last time. I remember last year–10 secs being left on the clock with like 7 HSPU’s to go. Why didn’t I log it! Damn you past self!
    Anyways, I attacked this one solo, unless you count my ball Selma and my plate Sylvester of course.

    Thanks Kevin,
    Good job everyone and by everyone I mean just me πŸ˜›

  7. Front racked lunges x2/leg

    35-55-75-85-95-105

    Run 800m run x3. Rest 2 min between each rounds

    3:56
    3:54
    3:58

    PR from April or May when we did this: 4:34/4:24/4:03. I’m happy with the improvement.

    Thanks Kevin! Fun nooner!

  8. Mob
    WU x1
    10 lunges
    400m run

    Group Mob & WU

    Front Rack Lunges
    x2/leg
    35-40-45-50-55#

    WOD
    3 x 800m Runs
    2 mins between runs
    Total Time: 20.49
    (5.31, 5.19, 5.31)

  9. mob wux1 + 400 m row
    group mob
    front rack lunge x 2 leg
    65×2 85×2 85×2 85×2
    3 x 800 m run ( row 1000 m )
    exactly rest 2 min between round
    4:13
    4:06
    4:00
    time 16:25

  10. Front Rack Lunges (alt, 2 per leg)
    65-95-115-135-155#

    WOD = 15:32
    – 3:33
    – 9:26 (3:53)
    – 15:32 (4:06)

    5×20 Floor Bridge Extensions 45#

    5×20 Halting (knee) Deadlifts 45#

    3x Overhead Hold, rest 1 min = 0:50 – 0:30 – 0:30

  11. Amazing photo of one amazing woman!!!

    Warmup
    WOD rx’d. 13:18

    Oufff killer WOD
    Best run 2:45. Not too too too far of my old pr from my track days. Guess this old body isn’t doing so bad after all.

  12. WU x 1, 400m run, 10 lunges
    Group mobility and movement practice

    Front rack lunges x 2 per leg
    55, 65, 75 *3 each

    3 x 800m run
    Rest exactly 2 minutes between runs

    R1 – 3:55
    R2 – 4:01
    R3 – 4:02

    Total time 15:58

    Thanks for the help Shane

  13. Oly Clinic
    Row 750m – Bergerner WU x 2 – Air squats – Leg and Shoulder Stretch

    Snatch
    5-3-2-2-1-1-1
    65# – 85# – 105# 2 times

    Shane – Thanks for all the coaching and tips. I really appriciate all the effort and support you have shown us over the past 4 weeks. I started with a sketchy 65# Snatch and ended the class tonight with 2 decent 105# lifts…I will take that improvement any day…I really enjoy these clinics.

  14. MOB + WU (10 strict pull ups) + 10 Lunges + 400m Run

    Group MOB

    Front Rack Lunges x2/leg
    45–65–75–85-95#

    3x800m Run
    Rest 2 min

    Run 1) 4:14 Got side stitching after the 400m marker which slowed me down for the next runs
    Run 2) 4:35
    Run 3) 5:02

    TIME: 17:51

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