4 X 4 Minute rounds of:
400 Meter run
40 Double unders MRX Lateral jumps
Max rep wall ball shots 20/14# 10/9’ MRX 14/10# 10/9’
Rest one minute between rounds and after last round, then
1 Mile Run for time
4 X 4 Minute rounds of:
400 Meter run
40 Double unders MRX Lateral jumps
Max rep wall ball shots 20/14# 10/9’ MRX 14/10# 10/9’
Rest one minute between rounds and after last round, then
1 Mile Run for time
WOD: 40 heavy rope singles
Wall balls 25, 30, 25, 24
Total: 104
Mile: 8:34
Wod as rxd
Max wallballs
1) 47
2) 43
3) 43
4) 44
Total: 177
1 mile run 7:27
Wod RX: 159 reps
40/40/42/40
1 mile finisher: 7:25
4 X 4 Minute rounds of:
400 Meter run
40 Double unders
Max rep GHD: 25-30-34-25=114
Mile: 8:30
WOD RX total wallballs – 83
24/22/17/20
Mile run 8:45
Wod RX
43,43,43,41=170
1 mile shuffle 10:06
Wod RX
35,35,27,25=122
1 mile walk/jog 11:06
Wod as rxd
Max wallballs
1) 35
2) 37
3) 23
4) 17
Total: 112
1 mile run 9:57
4 X 4 Minute rounds of:
400 Meter run
40 Double unders
Max rep wall balls: 10/10/10/12
Mile: 11:30
WOD RX
46/38/33/31
Total: 148
Mile: 7:29
Wod
400m run
dub practice for time
wb
76 total wb shots
mile: 8:40
WOD Rx’d
1) 40
2)35
3)27
4)27
Total: 129
1 mile run:
8:26
WOD mod for back
40 single unders
WB push press 48/51/45/30
8:41 mile
Wod w/ 40 crossovers in place of DU’s
46
40
36
30
Total WB’s=152
Finisher: 1 mile run
7:52
Wod. Mod.
25 heavy rope instead of dubs each round
WB Total = 91
—
1 mile: 9:17
1:35 – 35
1:37 – 30
1:40 – 30
1:43 – 30
125 total
9:00 mile. Hardest 9 min mile of my life
200m
60 singles
12# WB front squats
30-26-24-20 = 100
1 mile jog – 16:16
(Only walked once – big deal for me)
WOD
As Rx’d
1: 42
2: 42
3: 40
4: 35
Total=159
1 Mile run=8:07
Wod:
2:00, 2:00, 1:48, 1:44
25, 20, 20, 25
Unbroken dubs
Mile: mix of running and bike
11:30ish
WOD RX’d
30-20-25-25
Total-100
1 mile run
10:20
Wod RX 158 WB 35,40,40,43
WOD Rx
25/21/22/15= 83
DUs not great today; still favoring the right leg
1 mile run 10:29
Almost talked myself out of running the mile since my leg bothered me a few times during the 400s but just sucked it up and did it anyhow
IT Band rehab and abs