Warm up:20 Ab Mat Sit-ups (m = 20, w = 16)
20 GHD Sit ups
20 L-sit holds - 10 seconds - toes pointed
(4 rounds)
WOD:
400 m run
(8 rounds)
Stay within 10 seconds each round
3 to 5 minutes rest between rounds
VIDEO FROM MONDAY'S WOD. SEE MORE HERE
Warm up:
Brutal! Nice job everyone. Sprinting 2 miles is tough no matter how much rest given in between. 1:20 fastest. slowest 1:25.
ReplyDeleteWhew! That was a tough one! 1:41 fastest, 1:53 slowest. Feel like laying down and napping all afternoon. Amy
ReplyDeletea tough one, but nice to do some interval training. 1:20 fastest, 1:30 slowest. it helped workout the soreness i felt after the dead lifts.
ReplyDeleteo.k. thought I would puk but didn't!!! 8 rounds yuck!! 121 fastest.....I think 140 slowest
ReplyDeleteI am just glad everyone made it 'over' our little GRAND CANYON en route while doing the 400m. No ankle sprains!!! Yeah!!! Good negotiation to all.
ReplyDeleteI decided to do this one later in the evening after a meeting. So, I warmed up and headed out back to get started. When I opened the door I saw that it was completely dark outside and thought I'd go anyway. Who really needs light to run, right? I stepped into the street and took a deep breath as I prepared to start when suddelnly it occured to me that I was standing in an alleyway, by myself, in the dark about to run. Nope, that's dumb...I went back inside and started kicking that bag like it had caused me all the pain my heart had ever felt...100 kicks per side. Sometimes it feels really good to kick something.
ReplyDeleteLove the passion Alyson. Miss you in class.
ReplyDelete