2014 September 16 WOD

Posted: September 16, 2014 in Uncategorized
Endurance

“Tosh Sprints”
200m Run, rest 1:00
400m Run, rest 2:00
600m Run, rest 3:00
Repeat this cycle for three rounds.

Metcon – Time Permitting

3RFT
25′ Double KB Front Rack Walking Lunge (55/35)
1 Legless Rope Climb
25 GHD Sit-ups
1 Legless Rope Climb

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:32/160c

    :50/2/3:07
    :50/1:57/3:06
    :51/2/3:13

    Seth
    Prewod 3k row

    1/2/3:05
    :534/2/3:07
    :53/2:05/3:16

  2. Ashleigh says:

    31:38 PR
    1m/2m/3m rest bw rounds bc that’s what i’d done previously. will post splits when i’m human again and can do time math.

    no time for post-WOD. didn’t start until ab 520a and had to get to work. well, jury duty. ick. 😝😕

  3. bigdolan says:

    34 sumthin

  4. Brian says:

    25:28
    200m: 0:39/0:41/0:46
    400m 1:29/1:41/1:50
    600m 2:23/2:45/2:28

    Metcon: 13:06 (35# kb, 1st round & last rope climb legless)

  5. Jesse G says:

    26:43 with equal 1:1 rest times

    200m: 0:41 / 0:42 / 0:39
    400m: 1:33 / 1:45 / 1:38
    600m: 2:29 / 2:34 / 2:39

    Had to leave before MetCon. Gonna come back tonight and finish it.

  6. John says:

    26:15

    200m: 0:42 / 0:45 / 0:49
    400m: 1:33 / 1:37 / 1:45
    600m: 2:24 / 2:38 / 3:00

  7. MarkDGoff says:

    Sprints 30:36

    Metcon 13:56 (40# KB)

  8. Tanya says:

    0:50/0:48/0:48
    1:43/1:40/1:43
    2:30/2:34/2:41

    Extra 30s delay before last 600 & sill slower.

    2rds of post in order to get on to work
    Yellow kb & used my legs on rope
    6:41

  9. Jeff B says:

    Wod: 27:40
    11:30 did 1min/2min/3min rest between sets.

    200m: 39/39/39
    400m: 1:23/1:26/1:25
    600m: 2:10/2:14/2:04

  10. Joy says:

    Tosh Sprints:
    42:01 total time. Started out well, Slowed down a lot on second rd. Ended up walking most of the third round. Baby issues.

  11. Jennie says:

    Had 10 minutes to spare after Madison class
    Metcon – 9:54 I think, maybe 8:54, weird I remember seconds and not minutes.
    35# KB’s and GHD’s
    3 rope climbs legless and 3 with legs
    *on legless I did hang on with legs at top to ring bell

  12. Wilks says:

    30:20 sprints w/ rest times of
    1min/2min/3min

    Metcon: 13:04
    10 GHD’s and 15 abmat SU’s each round
    55# kb
    No legs on the rope

  13. Bobby says:

    Runs: 27:06 w/ equal run:rest
    200m – 0:37/0:42/0:40
    400m – 1:30/1:45/1:42
    600m – 2:40/2:45/2:22
    (Extra two seconds on one of the rests)

    Metcon: 9:42 rx

  14. Brett Christensen says:

    Tosh Sprints: 24:49 w/ = run:rest
    200m: 0:37/0:41/0:42
    400m: 1:26/1:31/1:34
    600m: 2:18/2:28/2:17
    Metcon: 9:18 Rxd
    failed 1st rope climb on the 2nd round on the last pull. Hands just slipped and took a short rest. Gotta get on the rope faster.
    All GHDs unbroken the last round was slow though.

  15. Matt Z. says:

    29:12 with 1,2,3 rest periods
    8:50 3RFT
    Foot clamp at top of climbs 3-6 to ring bell
    GHD needs work – too many breaks

  16. sprints: Total 32:48 rested 1min/2min/3min
    200m: 0:49/0:52/0.57
    400m: 1:57/2:00/1:57
    600m: 3:12/3:07/2:57

  17. Allen Ervin says:

    Endurance
    “Tosh Sprints”
    200m Run, rest 1:00
    400m Run, rest 2:00
    600m Run, rest 3:00
    Repeat this cycle for three rounds.

    (took less than equal rest)
    Total time = 25min
    200: 41/44/42
    400: 1:28/1:40/1:44
    600: 2:28/2:30/2:42

    Metcon – (6:35 rxd)
    3RFT
    25′ Double KB Front Rack Walking Lunge (55/35)
    1 Legless Rope Climb
    25 GHD Sit-ups
    1 Legless Rope Climb

  18. jkeel 40/5'9/175ish says:

    :38/1:29/2:20
    :40/1:33/2:21
    :44/1:39/2:27
    29:20 total
    Round 3 hips and lower back were getting TIGHT!

    metcon:
    8:56 rx’d

  19. Shea says:

    Tosh sprints–rest time in between was equal to work time for each sprint
    Total=26:47
    Splits:
    200m: 0:42/0:47/0:44
    400m: 1:33/1:45/1:48
    600m: 2:31/2:33/2:32
    Metcon in 12:45 w/25# kb’s, rope climbs using legs & all GHDs

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