Front Rack Lunges
5/leg for 5 sets
4x400m Run
Rest as needed
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Open Gym
Cleans
95# x 5
115 x 3
135 x 3
155 x 2
135 x 2
30 – 25# wall balls 10foot
10:00 am class
Weight lunges – 5 each leg
3 sets at 95#
1 set at 115#
1 set at 125#
4 x 400m run
1:33
1:59
2:08
1:43
Thanks for coaching, Ron.
Open gym:
Unbroken DUs (Tried slowing down to see if I could get more in. Got 37-38-50-20. Apparently I have one speed for DUs.
Swore a lot. Almost gave up.
Last try at MY speed (inspired by Amber’s PR): 102!!!!!!!!!! I have been working so long (13 months, a few times a week) to hit this goal!
10am class:
WU
15 wallballs 20# 9′ (Done in 10-5. Going to keep doing these, they were a great challenge!)
Front Rack Lunges 5×5 each leg. (So, really, like, 10.)
45-65-75-85
4x400m run
1. 1:37
2. 1:47
3. 1:54
4. 1:49
Thanks for running that last one with me, Alex!!
Great run times Heather!
Congrats on the dus! I know you’ve been working hard for them!
Front Rack Lunges
5/leg for 5 sets at 55#
4x400m Run
Score 9:22
2:26
2:30
2:36
2:30
Thanks for the coaching and tips on the lunges Ron!
Front Rack lunges – did all sets at 55 as something in my hammie is hurting.
WOD 4x400m runs – rest as needed in between
1. 2:12
2. 2:16
3. 2:13
4. 2:22
Rested the remaining of the minute + 1 minute in between each sets. Beautiful day!