Amanda is hosting a 2-hour running clinic on June 4th at 7pm. For details and registration, click HERE.
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k
Run 1 mile
200 Double Unders (or 400 singles)
*20 min cap
Compare to Oct.15/18
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists (15# KB)
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k
Run 1 mile
400 single skips
*20 min cap
19:55
15Oct2018
16:36 – scaled to 500m row, 800m run, 200 single skips
Thank you Shane! Beautiful morning for a run.
Nice progress Cheryl!
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists – 25#
Min 2 – 8 Ring Rows with 3 sec pause
For time – 20 min cap
Row 1k
Run 1 mile
200 Double Unders (or 400 singles) – Singles
TIME: 20 min…got 200 Singles
EMOM for 8 Min
Min 1 – 10 slow Russian twists 10# (kept 1 foot down at a time because abs)
Min 2 – 8 ring rows with 3 sec pause
For time:
Row 1km (4:17)
Ruck 1km @ 30# (meant to do 800m but missed the turnaround…lol) (13:58)
50 KBS 20#
15:53
For time:
Row 1k – 3:40
Run 1 mile – 13:20 **ankle felt ok but started to give me trouble half way through the run.
200 Double Unders – 18:49 RX
Very happy with this time. Double were hard after the run. Could not catch my breath
Nice job 6am
Thanks Shane
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists (25#)
Min 2 – 8 Ring Rows with 3 sec pause
*minimum 30 seconds each
WOD Rx’d
13:58
Row – 3:31
Run – around 7 minutes
Skips – Tried for sets of 50. Missed once on first two sets.
Thanks Kelly!
Can I borrow your legs for a day just to see what it’s like to run faster than a turtles pace? And maybe reach things on the top shelf haha
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k
Run 1 mile
200 Double Unders (did 400 singles)
19:00
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists (25# KB)
Min 2 – 8 Ring Rows with 3 sec pause
WOD as RX’d
Time–> 16:16 PR of 24 seconds
Thanks Shane!
WOD rx’d: 20:02
No PR but everything felt good and I like this wod 🙂
WOD
Row – 3:48 ish
Run – back at 14:27 so around 10 minutes because I walked from rower to door
Double unders – 101 at time cap. Strung together 27 at one point and that’s as good as it got
After class did 34 DUs then 15 then 20 but with breaks
These take everything I have
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists (used 10# plate)
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k
Run 1 mile – first time running in awhile, heel felt okay
200 Double Unders (or 400 singles) – Did singles, heel was starting to bother me here but better than it was
*20 min cap
17:29
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists @ 15#
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k
Run 1 mile
200 Double Unders
*20 min cap
Time: 19:18 RX (it all felt slow and DU’s were a disaster but got it done!)
Thanks Kevin!
For time:
Row 1k
Run 1 mile
200 Double Unders (or 400 singles) – 400 SU
*20 min cap
Time: 17:09 or 17:49… can’t remember.
17:09
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists (25#)
Min 2 – 8 Ring Rows with 3 sec pause
*minimum 30 seconds each
WOD Rx’d
19.26
Skipping just fell apart. Everything else felt ok, but couldn’t string together much of anything for DUs.
Next time.
Wu and mobility
Emom
10 Slow Russian twists 35#kb
8 ring rows 3 sec pause at the top
Wod rx’d 15:37
Row was 3:40
Run was about 9,need to get this better
Du’s around 2:30 50/50/30/30/24/16
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists – 15#
Min 2 – 8 Ring Rows with 3 sec pause
For time – 20 min cap
Row 1k
Run 1 mile
200 Double Unders (or 400 singles) – Singles
TIME: 20 min…got 275 Singles
Glad to be back at it.
WOD
Rx – 16:32
Sorry for swearing out loud 4pm’ers…I really liked this one, even if it didn’t sound like it! 🙂
Russian twists @50
Wod RX + 20# vest (caneast prep)
15:06
Row-3:30
Run ~7:50
Dubs- must stop every 25. Tripped twice before he 25.
EMOM 8 Min
Min 1 – 10 Slow Russian Twists (2ct.) @ 15#
Min 2 – 8 Ring Rows, 3 sec pause
WOD
Row 1K – 4:42
Run 1 Mile – 14:26
400 Singles – 17:58
I don’t think I’ve done this one before. Imagine!! I liked it a lot and it was a great morning for running. Thanks Shane.
For time:
Row 1k
Run 1 mile
400 Single Unders
time 19:15
2018: 19:06
2017: 19:52
2014: 18:01
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists – 25#
Min 2 – 8 Ring Rows with 3 sec pause
For time – 20 min cap
Row 1k – did 40 cals on bike
Run 1 mile — rowed 1 k (should have done 2 k)
200 Double Under — did 50 KBS @ 53#
TIME: 13:14
Tried to get this one in at work!
1000m row 4:20
1 mile on treadmill (9:something)
200 DU – 84-16-47-28-25 (3:something)
16:28
(1 min slower than normal version)
Wasn’t sure what to expect trying this at the station and using a treadmill, wasn’t sure what my pace should be and my treadmill mile was much slower than my normal outdoor mile…. it was actually about the same as my second mile of Murph yesterday 😂…had speed at 6.5 then 7.5.
Also used random rope from here and had to move from gym out to the bay floor to skip but that wasn’t too bad.
*Bonus: completed wod with no calls.
Oct 15/18 –
15:34 Rx
WOD RX’D 20:00 on the dot
Thanks Shane!
mob wux1
EMOM for 8 min
min 1 10 slow russian twist 15#
min 2 ring row 3 sec pause
row 1 K ( 40 cal bike )
run 1 mile ( 2 K row )
200 DU ( 400 single )
18:11
Wod with singles – 21:13.
In October :
For time:
Row 800m
Run 1200m
300 singles
Time : 15:57
So 200m more rowing, 400m more running and 100 more singles = +5 min longer?
EMOM 8 Min
Min 1 – 10 Slow Russian Twists (2ct.) @ 25#
Min 2 – 8 Ring Rows, 3 sec pause
WOD
Row 1K – 4:10
Run 1 Mile – 14:50
400 Singles – 17:51
1:38PR
Thanks Shane!
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists(25#)
Min 2 – 8 Ring Rows with 3 sec pause
For time:
Row 1k (4:3ish)
Run 1 mile (9?)
200 Double Unders (50-50- 40- 40- 30)
16:37 Rx
Oct . 15/2018 – 17:42
Pretty sweet 1:05 PR!
Then I hit up 7pm OG with Miss Janet and Miss Laura..
24 min amrap
1 min plank
20 walking ruck lunges
20 shoulder to shoulder presses
400m ruck shuffle
Although I lost count and didn’t believe them, we did 4 rounds.. I finished an extra minute plank while they realized what I was headed for 5!
Math 🤷♀️
30#
Props to Chantal, Roxanne, Manda, and Krssie who did this weeks Ruck club homework tonight..
Snatch practice in Open gym
Wod RX with 20# vest
16:31
Last year was 16:08 without the vest. I’ll take it!
EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists – 15#
Min 2 – 8 Ring Rows with 3 sec pause
For time – 20 min cap
Row 1k
Run 1 mile
400 Singles
Time: Finished 125 singles at time cap
1 km row (bit under 5:00)
1 mile run (15:37……SLOW)
200 DU’s….I only finished 171 at time cap. Not my day 🙁