Running clinic fun—it’s a real exercise. No matter what Ralph A. tells you.
for time:
800m run
100x sit-up
100x back extension
800m run
Running clinic fun—it’s a real exercise. No matter what Ralph A. tells you.
for time:
800m run
100x sit-up
100x back extension
800m run
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Rob K.: 15:03
Paul M.: 16:39
Larry B.: 16:44 (sub: 1/2x swing)
Ryan B.: 18:28
Tamra F.: 16:57
Derek B.: 14:45
Kris C.: 15:10
Alex M.: 14:04
Erez Y.: 17:17
Kevin W.: 18:14 (sub: 1/2x swing)
Keena S.: 16:27
Borja G.: 15:26
Mike S.: 13:34
Charles H.: 16:44
Katie M.: 15:40
Brian T.: 15:09
Mayra C.: 16:01
Caitlin S.: 14:15
Neil A.: 14:30
Ryan D.: 16:07
Josh M.: 15:34
John B.: 13:36
Robbie S.: 17:40
Jessy C.: 16:57
Leota B.: 17:26
Diana D.: 16:16 (20-lb. dbs; sub: 1/2x sit-up, 1/2x swing)
Cristian D.: 15:55 (25-lb. dbs; sub: 1/2x sit-up, 1/2x swing)
Joe P.: 16:28
Roselena R.: 18:38
Jeff W.: 17:54
Sakar P.: 19:02 (sub: 1/2x sit-up, 1/2x swing)
Noland C.: 14:44 (25-lbs.; sub: 1/2x sit-up, 1/2x swing)
Christy P.: 13:08
Dave R.: 15:06
Jen M.: 16:12
Rachel Z.: 16:48 (20-lbs.; sub: 1/2x sit-up, 1/2x swing)
Ralph A.: 17:36
Sidra C.: 17:54
Jen O.: 21:59
Joseph P.: 25:15
Josh O.: 16:48
Angel P.: 14:01 (25-lbs.; sub: 1/2x sit-up, 1/2x swing)
Lisa C.: 17:50 (sub: 800m row)
Ivy F.: 18:29
Mark C.: 20:19 (sub: 400m walk, 1/4x sit-up, 1/2x swing)
Steve D.: 14:29
Set S.: 13:50 (20-lbs.; sub: 1/2x sit-up, 1/2x swing)
Adam H.: 15:07 (sub: 1/2x swing)
Adam C.: 15:41
April H.: 19:52 (sub: 1/4x swing)
Sean F.: 14:11
Koji H.: 15:54
Thomas M.: 15:06
Chad F.: 17:23
Wayne C.: 16:36
Anna H.: 21:19
Jennifer M.: 14:22 (20-lbs.; sub: 1/2x sit-up, 1/2x swing)
JC L.: 16:06 (25-lbs.; sub: 1/2x swing)
Christine D.: 16:05 (15-lbs.; sub: 1/2x sit-up, 1/4x swing)
Chuck D.: 18:40 (25-lbs.)
Andrew Y.: 19:09
Katherine C.: 16:51
Antonio G.: 19:00
Ricky B.: 18:57
Amy D.: 18:22
Syed Q.: 18:29 (25-lbs.; sub: 1/2x swing)
Tyler P.: 18:18
Stuart W.: 16:01
Meghan M.: 16:06
Notes for today:
-back extension substitution: swing @ 35/25-lbs.
I thought this WOD was a great compliment to yesterday. Between the WOD and the mobility, most all of my soreness from yesterday is gone.
Agree, Rob. I am still having trouble walking down stairs after Monday’s lift, but my back feels great despite yesterday’s deadlift.