Max 2:23 PR/GR! Bill 4:33 Erin 4:38 PR! Mike S. 4:40 PR! Donte 4:48 PR! [1:24] Brian C. 4:57 PR [0:58] Susan S. 5:12 [1:30] Bryan R. 5:40 (115#) AJ S. 5:42 PR! Rachel L. 6:41 PR! [1:25] Whitney H. 6:58 PR! 1:28 Tony B. 7:10 PR! 1:18 Allen F. 7:52 PR!
Josh S. 7:07 (125#) PR 1:06 Bryan R. 5:40 (115#) Keith P. 4:29 (105#) [1:15] Mike T. 4:29 (105#) PR 1:31 Shannon F. 6:09 (83#) PR! [1:16] Lauren C. 4:51 (75#) [1:21] Rachel M. 5:41 (85-75#) [1:32] Kim B. 6:25 (72.5#) 1:31 Sheli 3:38 (65#) 1:21 Ali 3:53 (55#) PR! Jay G. 3:48 (40#) PR! [2:20]
Rookies 4.2 - 5 x 5 FP & DL Hilary D. 95 & 172.5 Rachel M 80 (90 x3) & 175 Lauren C. 80 (90 x3) & 165 Whitney H. 95 & 165 Sam 165 & 245 Laurel S. 85 & 145 Eric D. 115 & 115 x 10 reps
Great work Josh, Shannon, Whitney, Lauren, and Oliver.
Workout recap:
total time: 55min Estimated distance: ~6 miles, more or less depending on how often you lopped around to run back to the group.
Workout events: 5 min at "advanced warmup pace" ~60m sprint 3 min hard 2 min harder 90 seconds of holding bottom of squat followed by a sprint rocky uphill run. 1 min sprint 1 min "advanced warm up pace" 1 min backwards ~600m sprint ~400m hard 100m sprint 400m uphill all-out
It looks pretty intense when all written out, thought you all would appreciate it for posterity.
5 comments:
9:00 AM - Grace [AP: 400m Sprint]
Max 2:23 PR/GR!
Bill 4:33
Erin 4:38 PR!
Mike S. 4:40 PR!
Donte 4:48 PR! [1:24]
Brian C. 4:57 PR [0:58]
Susan S. 5:12 [1:30]
Bryan R. 5:40 (115#)
AJ S. 5:42 PR!
Rachel L. 6:41 PR! [1:25]
Whitney H. 6:58 PR! 1:28
Tony B. 7:10 PR! 1:18
Allen F. 7:52 PR!
Josh S. 7:07 (125#) PR 1:06
Bryan R. 5:40 (115#)
Keith P. 4:29 (105#) [1:15]
Mike T. 4:29 (105#) PR 1:31
Shannon F. 6:09 (83#) PR! [1:16]
Lauren C. 4:51 (75#) [1:21]
Rachel M. 5:41 (85-75#) [1:32]
Kim B. 6:25 (72.5#) 1:31
Sheli 3:38 (65#) 1:21
Ali 3:53 (55#) PR!
Jay G. 3:48 (40#) PR! [2:20]
Rookies 4.2 - 5 x 5 FP & DL
Hilary D. 95 & 172.5
Rachel M 80 (90 x3) & 175
Lauren C. 80 (90 x3) & 165
Whitney H. 95 & 165
Sam 165 & 245
Laurel S. 85 & 145
Eric D. 115 & 115 x 10 reps
Endurance Class. Please meet at the Diesel gym at 0800 tomorrow. Plan for trail running with some fartlek-style "speed play."
If you have a watch with a stop watch feature, bring it!
NWC
T 2:26 PR
Nice GR Max!
Endurance WOD:
Great work Josh, Shannon, Whitney, Lauren, and Oliver.
Workout recap:
total time: 55min
Estimated distance: ~6 miles, more or less depending on how often you lopped around to run back to the group.
Workout events:
5 min at "advanced warmup pace"
~60m sprint
3 min hard
2 min harder
90 seconds of holding bottom of squat followed by a sprint rocky uphill run.
1 min sprint
1 min "advanced warm up pace"
1 min backwards
~600m sprint
~400m hard
100m sprint
400m uphill all-out
It looks pretty intense when all written out, thought you all would appreciate it for posterity.
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