Next Prep Course starts Sept.5. Tell yo friends!
In teams of 3,
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
Compare to Aug.21/15
Team WOD
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Melanie
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Greenville, NC …crazy humid
2.5km Run
500 Skip
100 x 3 – only broke the 3rd set at the very end…most in a row ever
(50 50) x 2
Good job Mark!
Came in to coach the 6am. Del was the only one to show up. Took off my coaching hat and put on my big boy pants.
10k Row
Switched every 500m
7 Burpees b/w rounds
35:23
I’ve only done this as 7k. The extra 3 is rough.
Then,
EMOM for 15 min
Min 1 – 10 GHD Situps
Min 2 – 10 HPC+Press (30# DB)
Min 3 – 30 sec plank
Then every 15 sec for 5 minutes:
150# D-ball clean onto a 50″ platform
Finished with Crossover Symmetry Recovery and some rolling from Vanessa – Thanks!!
Not too shabby for a rest day.
Row 10k (40min cap)
Team of 3(Lisa & BJ)
Switch every 500m & do 7 burppees
Time- @ cap 8060m
Thx girls
Nice to see you girls today!
10k Row w/Kevin
Switched every 500m
7 Burpees b/w rounds
35:23
Thanks for joining me Kevin!
Thought I was going to a class at 7am. Then realized it was open gym lol so quick change of plans.
Crossover symmetry
5 rounds NFT (but not dilly dallying)
10 DB press 10#
20 sec L-sit hang with knees bent
20 air squats
Deadlifts x5
85-105-125-135
10 hollow hold leg extension between sets
10 elevated pistols per leg then 10 push ups from knees. 4 sets
Hip mobility and some back rolling. Thanks Kevin!
Group WU & Mob
10k Row with Alex and Julie
Switched every 500m
7 Burpees b/w rounds
Time: @ cap 9009m
4 classes in a row is a PR but hoping for the 5th tomorrow.
Can you please cancel my 6-7pm class?
Should have come to 6am 🙂
10k row with Jacques and Steve
9877
Awesome job guys and sorry for the curse words on my last row 🙂
MOB + Group
7 km with Ronnie
Time > 29:17
1:41 / 500m average
7 k Row with Jason
Switched every 500m
7 Burpees b/w rounds
32:38
In teams of 3,
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower
9178 m @ time cap. Fun working with Karen & Emily!