BLACKBOARD – 08 July 2014


A1. Every 120s for 12 Minutes (6 Rounds)
1 Rope Climb
15 Back Extensions (BW)


B1. 800m Jog (65% effort)


B1. Every 90s for 6 Rounds: 200m Sprint


C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Are you prepared to run?  Are you prepared to run at a higher intensity?  Make sure your hammies, internal hip rotation with extension, and ankle ROM looks good.  We also want to make sure you are nice and warm before we hit the 100m repeats.  The 800m jog should be to prime yourself and work on form.

Are your goals clear?

Are your goals clear?

4 Responses to “BLACKBOARD – 08 July 2014”
  1. Kevin Olds says:

    WOD: completed
    800m: completed
    200m: 0:58, 1:03, 1:03, 1:03, 1:04, 1:04

  2. LT says:

    HB back squat up to 145×5
    Rack jerk up to 145×1 PR
    Clean deadlift up to 145×5

  3. dedikdrfc says:

    Skipped the first part as my upper body (and lower for that matter) felt all sorts of wrong.

    800m jog

    :42 – :44 – :45 – :45 – :47 – :44

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  • John Donne – Meditation 17

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