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GOLDEN MILE

SWOD

Back Squats 3x5 across @ 60%

 

WOD

RUN each of the following, rest exactly 1 minute between efforts.

400m - 200m - 400m - 200m - 400m

Last done on 10/7/15.

 

EXTRA

6 rounds rest as needed between

20 V-Ups

20 Banded Good Mornings


Comments  

 
#8 Golden MileJustdontquit 2016-09-20 07:12
SWOD 2 sets of 5 with 225 and a third with 255 (because Jeff wanted to go up)

WOD - 11:47/7:47
400 is starting to feel good again. So very happy with my times.
 
 
#7 RE: GOLDEN MILEcasara.butler 2016-09-20 06:31
SWOD: 173#
WOD: 6:57, I think this was a PR..? Runs felt pretty good.

Extra: sled pulls 6x40 ft- worked up to 95 I believe?/ sled drags up to 95#
 
 
#6 RE: GOLDEN MILEjason 2016-09-19 20:17
Swod - 245
WOD - 5:11

Not a PR but not bad considering Saturday my knee was giving me feedback.
 
 
#5 RE: GOLDEN MILEReid 2016-09-19 17:07
SWOD: 133#

WOD: 9.02 I'm super pleased with this time. I remember doing this last year and I think my time was 11-12 minutes! Happy!
 
 
#4 RE: GOLDEN MILEBacosmo2000 2016-09-19 12:30
SWOD: 138#
WOD: 7:21
 
 
#3 RE: GOLDEN MILETony_Bologna 2016-09-19 10:43
SWOD- 205,205,225

WOD- 5:58
 
 
#2 RE: GOLDEN MILERobin 2016-09-19 09:28
SWOD - 128#
WOD - 6:56 (20 seconds slower than last time, but still happy with it)

Extra
Snatch from blocks 6x1 @ 63#
Snatch Push Press 4x4 - 63,73,83,103

Split squats 3x5 with 20# DB's
Banded good mornings 3x20
 
 
#1 RE: GOLDEN MILEallisonvila 2016-09-19 07:43
Allison 7:09
 

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