Wednesday, 5 October


3 Rounds for Time
Run 400 meters (gym loop)
21 x Kettle Bell swings (53/35)
12 x pull-ups

Compare to July 27, 2011
Post time to comments.


jck said...

Did jumping pull ups due to my lack of grip

Adam said...

11:17 as rx'd, but :45 slower than my July time.

My grip was smoked and I really sandbagged it on the run.

Thanks to Matt for the coaching tips, but my stubborn mind and body continued to do inefficient KBS. I need to work on full hip extension to make life easier!

Matt said...


As Rx'd: 9:02

That is a 33 second PR from July.

Tex said...

First, vetted the first WOD for tomorrow morning's tryout: Ouch.

Helen with 3 laps on Hayes track for the 400m run: 9:11

jswobe said...


Subbed 800m on the bike for the run. Comparable to July...

Aberdeen Proving Ground, MD

njc said...

9:36 (PR by 37 seconds)

...and my warm-up consisted of multiple consecutive double unders... finally!

Adam said...

11:17 as rx'd. About :45 slower than July. I think I went too hard during round 1 and then I was spent for the remainder.

Good push by Matt and thanks for the coaching tips on the KBS (although my stubborn mind and body didn't do anything different). I need to work on the hip drive/extension.