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AMRAP in 20 min
200m Run
Rest 30 sec
OR
5k Run
Compare to Sept.23/16
Or Sept.27/17
Keeping a neat and accurate journal will help your progress. Coaches can give you better advice when we know what you’ve done before.
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WU & MOB
5K – 30:08
Nice race Mark!
WUx1
5K Run with 20# vest
Time–> 25:46
Did a run last year with vest but had to let a truck hauling a train car go by at the tracks. Time then was around 30 minutes.
Great job Mark, Emilie and Shawn!
Thanks Matt!
Today in OG Janet and I did bear crawls! We started at opposite ends and took turns crawling while the other rested. We managed 200m each in 28:05 minutes.. Next time we will do them together and see how much farther we get…
I probably should have done overhead holds while I waited.. 🤔
Ruck 40#
Then I wore my ruck and carried the 80# sandbag for a mile..
ya that my ruck was only 30# though.
5k with 20# vest (thanks Matt)
30:15
First time with a weight vest. Yuck
OG
T-spine, calf mobility
20 min 200m amrap with Jeff
Score > 12.5 rounds
OG with Nick
AMRAP Wod – 10 rounds
OG
3k run
20:54
May 11/17 22:41
July 7/17 21:36
Aug 10/17 22:08
I’ll take it!
5k Run at home
31.23
AMRAP in 20 mins:
200m run
30 seconds rest
Got 11 rounds. Finished the last round at about 19:58 haha I also thought I had only done ten but then looked at my sheet and wrote down all times and had 11 rounds. Good thing I kept track!
Thanks Kevin!
Open gym:
~20 mins of hip mobility
Back squats x 3:
2 sets of 5 at 85 with 2 second pauses
105-105-125-125-145-145
AMRAP in 20 mins:
200m run
30 seconds rest
Got 12 rounds. Finished the last round at 19:00 😉
OG
A couple half way rope climbs
Back squat with Lindsay 😉
Pull ups
I got at least 3 yay!!! 🤩
5K run
20:46 (was over 23 min in 2002, from what I recall)
OG
Rope climb practice (dissatisfied with my form going down)
Double unders practice (best rep: (3SU + 1DU) x 18)
Bent over rows (8min EMOM; 5 reps of 95# per min)
Wall balls (10min EMOM; 10 reps with 16# per min)
5k Run
Time: 22:50 (49 sec PR)