WODS for the Week of 7.19.20

Barb and Scott at the Big Elk 50K!

Held annually the 3rd weekend in July, the Palisades Ultra Trail Series is an unparalleled race experience in the wild backcountry of Idaho & Wyoming.
Here are some of the parameters of the Big Elk 50k
  • 31 Miles of Lusty Landscapes
  • 7,000+ ft. Vertical Ft. Elevation Gain
  • 7000+ ft. Vertical Ft. Elevation Loss
  • (14,000+ Vertical Ft. Change)

Congrats you two for this big accomplishment.

WODS for the Week of 7.19.20


Short Interval 7.20.20 @5:30 pm


dash

Twenty Minute AMRAP:

200 meter run, rest :30 seconds.

DETAILS:

This workout is designed for each athlete to develop and maintain their own pacing for each 200m interval.  There is limited rest in between each interval.

PURPOSE:

Develop and maintain a pace within the realm of your MILE PR pace  to a moderate pace. The goal is to hold or maintain paces within +/- :02 – :03 seconds per interval. Once you find that comfortable pace, then stick with it and push through.

HINTS:

Just be steady and smooth. Get your rest and shoot for a goal for the workout. Get through the halfway mark and keep moving. This will be a long workout and will push your physical and mental capacity.

SCORE:

This workout will be scored by the amount of reps you complete within the 20 minute time cap. You must complete the entire 200m in order for this to be counted as a rep.  Please count any partial meters and put in the comments section of WODIFY.

We last programmed this back in March 2013.


HERO WOD Thursday 7.23.20 @5:30 pm


TERRY

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

This was on Crossfit Main Site on 2.28.2016.

We will be performing this as an individual WOD or you can partner up.

If you partner up please do the following scheme:

  • 1 Mile Partner Run with Rope.
  • 100 Push Ups (partition reps as needed) sub with push ups on box or flat bench.
  • 100m Bear Crawl ( Each athlete must alternate every 25 meters)
  • 1 Mile Partner Run with Rope.
  • 100 Push Ups ( partition reps as needed) sub with push ups on box or flat bench.
  • 100m Bear Crawl (Each athlete must alternate every 25 meters)
  • 1 Mile Partner Run with Rope.

 

 

 

 

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