Announcements - we are meeting at the Shea Stadium track at 0540!! Make sure you help spread the word to all B&G folks!! It is a 3 person team WOD, so bring a friend or 5!!!
Equipment needed - reflection belt to get you down to the track and motivation when you arrive!
Warm-up and instruction - stretch your legs and really focus on your hamstrings, calves, and feet
WOD:
Buy-in time trial - you have 5 chances to record your best 100 yard dash time on the football field. After each sprint, your rest is walking back to where you started. Once you arrive, run again for time. Record your fastest time out of the 5 times.
WOD - Team of 3
AMRAP 15 - one person runs and the other two rest.
Run 400 meters (Person A)
Rest (Person B & C)
After Person A runs, then A & C rest until B returns. Then it is C's turn, once complete, that is ONE round complete.
Cash-out - head back to the football field and now you have 3 x chances to run your fastest 100 yard dash. Same rules as before, record your fastest effort of 3 and compare it to the buy-in.
Post fastest buy-in time, team member names & rounds complete, and fastest cash-out time.
5 comments:
Fastest 100 in the first 5 was 13.09, and my first. PR.
Got 3 rounds (I think...) in the 15 AMRAP.
13.23 in the last 3.
I'm sure my legs will forgive me. Someday.
Worked out with the ARMY/NAVY crew again.
Warm up:
100 LL unders
15 handstand pushups
6RFT of:
15 DB thruster(35lbs)
15 pullups
I got 19:55 as Rx'd.
fastest sprint was the very first one at 12.47 seconds.
Other than that i have no idea how many rounds we did or my other sprint times.
good workout though, just a bit chilly.
great to see some brave souls this morning! Great job by everyone!
My 100s ranged from 14.2 sec (#3 of 5) - 15.0 sec (#2 of 3) - fun times and next time Mickey gets to wear a weighted vest to slow him down!!
As for the run - Nate, Matt, and I ran 3 complete rounds + 2 x 400s.
I nearly puked...twice.
Buy-in: 12.85
WOD: 5 rounds (no partner, rest 2:1)
Cash-out: 13.76
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