1.1

A) For time:

5/10/15/20/25/30 30/25/20/15/10/5 Unbroken double under's

" The Oak street Run"

Modifications- Double unders - (get better at double unders!!!). Amrap in 5 min then start your run.

+

B1) Powell raises 8/side @ tempo 3010 x 3 ; rest 30 sec

B2) Trap 3 raise 8/side @ tempo 3010 x 3 ; rest 30 sec

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Comments

1234

0 #31 Frank O 2010-07-16 13:16

A. D/U: 5:00mins (got thru second set of 30 then 21, 18, 11...)
Oak St Run: 17:21
TOTAL: 22:21

B. 8# (just one set of each)

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0 #30 mikeL 2010-07-13 21:15

5/10/15/20/25 DU - couldn't get to 30
came back from the run at 22:50, that hill is demoralizing.

B1) 10lbs - 8,8,8 powell raises
b2) 10lbs - 8,8,8 trap 3

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0 #29 g 2010-07-13 20:30

A: D/u's: 5:00
Run: 15:46
Total: 20:46

B) 8lb - left shoulder really week. Definitely need to do these for our Crossfit shoulders. Will definitely help in preventing soreness / injuries.

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0 #28 *Karolina* 2010-07-13 20:29

A) Oh the double unders did me in. Took me until 6:13 to finish.

Finish the run at 28:20.

Oh geez.. Well the run felt better. The hills were definitely better for me this time around! Pops it wasn't awful!!

Now I think the running numbers will start getting better.

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