1.) Mr. Lahey
Start Each 800m Run with 50 Walking Lunge then finish remainder of 800m running
5 rounds
In 800m distance:
50 Walking Lunge
Run remainder of 800m
note: only run to the 400m turnaround, don’t cross the road to the 800m turn around, it’s darker out longer going in to winter and death isn’t worth it. If it’s light out you can cross but be vigilant
*2.) Overhead Squat 6-6-6 @ approx 75%, rest no more than 3 minutes
*3.) 3 position Clean (HH,H,F) 1 Jerk @ approx 65% EMOM for 7 minutes
*4.) 15 minutes
12 Back Extension
15 Bent Over Dumbbell Row, 50/35lb
50m Dumbbell Overhead Walk 50/35lb
Note: walk around the pillars
*5.) 100 4-count flutter kicks
note: if you feel it in your legs you are not right. concentrate on trying to keep that lower lumbar tight to the floor while fluttering away
Start Each 800m Run with 50 Walking Lunge then finish remainder of 800m running
5 rounds
In 800m distance:
50 Walking Lunge
Run remainder of 800m
note: only run to the 400m turnaround, don’t cross the road to the 800m turn around, it’s darker out longer going in to winter and death isn’t worth it. If it’s light out you can cross but be vigilant
*2.) Overhead Squat 6-6-6 @ approx 75%, rest no more than 3 minutes
*3.) 3 position Clean (HH,H,F) 1 Jerk @ approx 65% EMOM for 7 minutes
*4.) 15 minutes
12 Back Extension
15 Bent Over Dumbbell Row, 50/35lb
50m Dumbbell Overhead Walk 50/35lb
Note: walk around the pillars
*5.) 100 4-count flutter kicks
note: if you feel it in your legs you are not right. concentrate on trying to keep that lower lumbar tight to the floor while fluttering away
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Grant Soletski
26:40
Did I mention I did yoga this morning?
18
4
james macco
3 rounds in and my left calf screamed at me. Spent remainder of the time rolling it out
should've done yoga.
15
1
Famous last words
Jessica Hoisington
Somehow I managed to do this WOD & by a miracle I survived!! Thanks Ashely & Jennie
3
0
Jim Koehler
33:25 big running guy
RIP Mr. Lahey.....you'll be watching us like a shit hawk.
14
2
Kate Mantz
27.11 6 rounds (box step up’s, air assault 10cals /round)
100 ab mat wall ball sit ups
13
0
Matt Fortier
29:30
ec: 3 position Clean (HH,H,F) + 1 Jerk - 115,135 --- then 3 rounds: 12 Back Extension 15 Bent Over Dumbbell Row, 40lbs
11
0
Megan Vogel
Integration Crossfit
3x3 FS 115# 10 rds - 1 Snatch 85#, 3 pull ups, 15 wallballs 14#
6
0