A. 10-15 minutes of Handstand work. (This includes: handstand push-ups, walks, shoulder touches..)
B. With a partner (Relay style) complete:
4 x 400M Run
4 x 500M Row
100 x Partner Sit-ups (Together)
4 x 200M Run (Backwards)
4 x 400M Run
C. 100 x Banded good-mornings.
-Post results under comments
Angela & Heather 33 min
That one counted! Tough but felt great.
29:34 with Ian. Best I have felt while running in years.
Bryan / Mike – 28:45 good running / rowing combo workout.
Jess and Jenn- 32 mins
Jen and Josh, 32:54 (50 situps)
Jen did 50 more situps at the end
Handstand kick ups
50 or so good mornings
Got my first HSPU with one ab-mat!!!
WOD: 30ish all rowing with my AWESOME soon to be mother-in-law Cally!!!!
100 blue banded good mornings
3 down and back sled pulls @ 90-115-115
30 min trainer ride
*my legs are on fire and ready for a rest day!!*
That was a burner….my legs are on fire!!!!
Did the WOD with Josh….good job!
100 blue ban good mornings.
6 down and backs sled pulls @ 115 lbs.
100 hollow rocks / ab workout.
Good workout!
Kit & Scott 30:35
Great WOD — rowing, rowing, rowing with my girl Staci!!! Felt great when done. Followed it by 100 good mornings (red band), another 1000 row with Will, 50 more sit-ups and 100 hollow rocks (with one knee up). Bet my abs will hurt tomorrow (working on Vinz abs)
I was with Shawn but have no idea what our time was. My quads tired out pretty quick which I think has a lot to do with the WOD yesterday. Rest day tomorrow.
Jessica and Stacy 30:16, and 100 banded good mornings …..great workout!!! Thank you!
with Mark for the WOD, I think we finished at 28:21? but not 100%. Great WOD, especially after yesterdays. Feels good to be running again even though I suck at it.
Great job tonight to everyone!!!
I did this WOD with Christy. We finished in 31:19ish. Not used to running and coupled with rowing killed the quads. Quad cramps affected both of us and our time. Need to get back into that running flowwwww.
knee was achy – not from CFP, but from standing in my Innov8s at the competition this weekend, so did 1 mile swim followed by 5 sets of 5 strict pullups with minimal assistance and 50 situps.