For Time:
4 rounds of:
Run 800m
Rest exactly 2 minutes between each round.
Run down to Shea Stadium for warm-up. Start upon arrival. Bring a watch and time yourself.
Don't forget your reflective belt.
For those that want - meet on the field after the run and get some coaching on your squat form.
Post times to comments
14 comments:
2:55, 3:02, 3:08, 3:14
Total time - 18:22 w/ 2:00 rest btw each 800.
3:01, 2:58, 2:56, 2:51
Total time - 17:46 w/ 2:00 rest between each 800.
My grip appreciates the last two WODs.
3:08, 2:54, 2:50, 2:54
Not sure whay my interval splits were. I couldn't see my watch in the dark, so I had a 2min countdown timer for the breaks and had the stopwatch run continuously.
Total time: 17:45 (PR by 1:21)
2:49, 2:56, 2:55, 3:01.
Total time - 17:41.
17:28 (PR by :17)
felt good.
This workout demonstrates the results of our overall programming especially the METCON workouts we do.
Total time= 16:32
2:37, 2:39, 2:41, 2:35
17:24 (PR) last time we did this was back 13 November. Increased my time by 36 seconds. I'm really pleased with that.
NM--I hate you. I told SB that you were going to break 17 minutes but by 30 seconds is unreal.
17:59
splits of 3:01, 2:57, 3:01, and 2:59.
I really tried to sprint on the last round... was disappointed w/2:59 time.
I did a modified version of Mondays wod last night
21 thrusters 42 regular dips 21 pushups
15 thrusters 20 regular dips 15 pushups
10 thrusters 10 regular dips 10 pushups
14:17.
Motivating side note: this is all done at the FOB here at ft sill....I was the only other human in the weight room accompanied by a copperhead snake
19:23
3:05??
3:23
3:23
3:21
Did USAFA CF Tuesday this AM
For Time:
Tunnel Run ~400m
10-9-8-7-6-5-4-3-2-1
Pull-ups (10-9-8 as towel pull-ups)
45lb Plate Swings
45lb Plate OHS
Burpees
Tunnel Run
18:36
2:58, 3:02, 3:06, 3:06
Did this following JT...
2 laps around Supe's/Comm's House w/ 2 min rest (did this 3 rds)
15:11
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