Skill- 1 Mile Time Trial
WOD-
AMRAP in 15 minutes:
4 Front Squats (135/95)
6 Burpees
8 Toes To Bar
Cash Out: Handstand Skill work – Accumulate 2minutes in a handstand or practice kicking into a handstand. If you can do HSPU complete 3 sets of 5. Or practice walking on your hands
The 10am class Saturday will be doing a 10k in memorial of the tragic events that happened yesterday at the Boston Marathon. Lets show our support!
17 thoughts on “4/16/13”
Hope I can make it for this mile trail!
Good job mike!!!! now I gotta get my first muscle up….The pressure is on
Did 2k row-7:21.8
7 rounds + 6 burpees
I am working on a 10k route for this friday instead of running the 1k 10 times.
**for this saturday
6:27 mile pr
8 rds + 2 burpees 115#
11 rounds @ 95# and no mile, legs are super sore.
10k route this Saturday will be to the end of Canal and back twice followed by a 800m run. If you don’t want to stray that far from the box you are more than welcome to run the 1k ten times. Also if a 10k run is out of your fitness range we can always scale it back to something more manageable.
Mile: 8:52- 9 second PR (breaking 9 minutes has been a goal of mine for 2 years so YES I’m excited about this.
Wod: 7 rounds (70#)
Most exciting part of my day?… The new water cooler. Awesome.
Mile: 6:58 pr by 23 sec! I can’t remember the last time I ever did a sub 7 mile!
Wod – 8 rnds + 4 squats
Mile: 6:06
WOD: 9 rounds RX
I really wanted to run the mile today :/
6:04 mile (12 sec PR) & 10 rd.s rx.
Now I’m wanting a sub 6 mile after today.
Dang guys get it!
6:26 mile
7 rounds (knees to elbows)
Mile 7:05 WOD 7 rounds + 2 t2b
Did this one today at CFB. 5:37 on the mile and 11 rounds RX on the met con
Way to go Mike!!
7:00 mile (34s pr)
9rds rx