We want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility
Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.
Run 1 Mile
Post times to comments.
“Cornhusker”
4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)
Post times to comments.
5 o’clock happy hour
11:31 run & 9:11 WOD of fun
1-Mile Run 7:53
Cornhusker 16:59
Run 8:22
Cornhusker 10:30
“1 Mile Run Time Trial”: 7:42 PR!
Big surprise to myself.
“Cornhusker” : 10:42 (45# OHS/24kg KB)
1 mile – 7:45
Cornhusker – 15:45 RX
Oops. 15:35 for Cornhusker.
1 mile- 6:20 PR
Cornhusker- 12:40 Rx
“1 Mile Run Time Trial” : 7:01 PR
“Cornhusker” : 14:19