“Strung-out, backwards, and upside down Fran”
1600 m run
9 pull ups
9 thrusters
800 m run
15 pull ups
15 thrusters
400 m run
21 pull ups
21 thrusters
– 23:00
Terribly slow runs. First 1600 m 7:45, last 400 m over 2 min.
100 Jumping squats
Row 1000 meters or run 800 meters
75 Sit-ups
Row 750 meters or run 600 meters
50 Toes to bar
Row 500 meters or run 400 meters
25 Ball Slams
Row 250 meters or run 200 meters
We’ll miss you, Tanner! Come back and see us!
Nice headband Chandler!
Mitchell…you’re becoming a real smartass lately. Keep it up! Goodluck Tanner in KC.
Good luck in school T-Law!
“Strung-out, backwards, and upside down Fran”
1600 m run
9 pull ups
9 thrusters
800 m run
15 pull ups
15 thrusters
400 m run
21 pull ups
21 thrusters
– 23:00
Terribly slow runs. First 1600 m 7:45, last 400 m over 2 min.
16 mile ride.. So Hot!
Track WOD
w/ a 21# weighted vest
800m – 3:35
800m – 3:49
400m – 1:36
800m – 4:01
800m – 3:59
400m – 1:30
*200m walking recovery between sets*
Total time with walking recovery – 34:32
Turkey mtn Duathlin
5 k run
20 k mtn bike
5 km run
Wilson ran, I biked
ABout 2 hours, fun event
For time:
100 Jumping squats
Row 1000 meters or run 800 meters
75 Sit-ups
Row 750 meters or run 600 meters
50 Toes to bar
Row 500 meters or run 400 meters
25 Ball Slams
Row 250 meters or run 200 meters
Ashley – 24:40 (Runs)
Connor – 23:51 (Rows)
7 mile run
slow
“Berry Farm WOD”
5 Rounds for time of:
320 Meter trail run
10 Strict pull-ups
320 Meter trail run
20 Push-ups
Time: 22:16
Happy Birthday, Dennis!