*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.
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!
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 😛
Mel G
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!
Greg
Nice pic Helen strong looking position well done!
Amanda
Great pic of Helen!!
Time: 15:36. I got a PR… That came out of nowhere.
Steph H
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)
Gilles
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
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
Mark D
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Great picture Helen!!
I think I should have been lower Shane! 🙂
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
You were on fire Shawn! Nice work.
Nicely done Shawn!
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!
Great job Jackie!
Great job Jackie nice running
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 🙁
Thanks Shane. Great job everyone!
Nice job on the lunges Kelly, hope your leg is feeling better soon. I can identify with that myself.
Hope the leg is OK. You were booting right along before that!
Great picture Auntie 😉
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.
Nice time on the run Mark especially after lunges, legs must have felt like rubber!
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.
Nice work, Del! Love to see you posting!
Nice Del, it sucks that I missed this one…
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 😛
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!
Nice pic Helen strong looking position well done!
Great pic of Helen!!
Time: 15:36. I got a PR… That came out of nowhere.
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)
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
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
And…
3×40 Abmat situps (rest 2 min btwn)
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.
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
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.
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