2017 April 4 WOD

Posted: April 3, 2017 in Uncategorized
Warm-up

EMOMx8
Odd: 6 Kettlebell Deadlifts + 6 Goblet Squats
Even: 6 Toes to Bar + Stretch

Sprints

7 x 400 meter sprints
Rest 1 minute between runs

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Comments
  1. mlday says:

    Warm up #35kb

    Made up Fridays metcon (posted on Friday)

  2. The Haggs says:

    Joe
    1:38/1:39/1:42/1:46/1:46/1:49/1:42

    Hollie
    Ran loop X 5

  3. LA says:

    11:04- 1:20/:33/:37/:36/:40/:47:/31

  4. Shank says:

    11:08 – 1:34 / 1:36 / 1:35 / 1:39 / 1:39 / 1:39 / 1:26

  5. Kent says:

    400 sprints: 1:53/2:11/ 14:31

    1:53/2:03/2:08/2:05/2:06/2:11/2:05

    Post: ran the loop

  6. Luke B says:

    1:29/1:36/1:36/1:37/1:43/1:42/1:30

    Total working time 11:14

  7. Mark Goff says:

    Warmup with 53# KB
    T2B

    Sprints
    1:38/1:41/1:43/1:45/1:46/1:48/1:44

    Total time = 12:08

  8. Cara says:

    Warmup w/35# KB
    1st rd ring T2B, remaining rds on the bar

    Only did 4 rds of sprints: 1:31/1:35/1:38/1:44= 6:28 total time

  9. Haley says:

    Warmup:
    35# KB
    Round 1: focused on form
    All the other rounds: knees to elbows

    Sprints:
    1:47/1:09/1:07/1:14/1:09/1:13/2:44
    Round 1&7 were 400m, all the other were 200m

  10. Tim C says:

    Sprints:
    1:51/1:59/2:10/2:08/2:12/2:17/2:01

  11. Rob H. says:

    Did mondays workout posted there

  12. bigdolan says:

    1:47 middle 5 all about 1:59 last 2:05

    Did the warmup

  13. Jay says:

    Did 2 sprints at 1:27/1:29 then did Monday’s WOD

  14. Blake Lambert says:

    AM
    6mi 45# Ruck Run @1:16

    PM
    400s @ tempo 1:1 Rest: Work
    1:33/1:36/1:36/1:40/1:36/1:37/1:31

  15. Tanya says:

    1:35
    1:36
    1:39
    1:39
    1:41
    1:40
    1:42

    Total working time 11:32

  16. jkb says:

    EMOM 8
    6 KB DL + 6 goblet squat: yellow
    6 vups + stretch

    400m x7: 2:08/2:18/2:26/2:10/2:29/2:28/2:23…SMH….

  17. jkeel 42/5'9/180ish says:

    Warmup work with 55#

    7 assault bike sprints
    Experimented and started with 25 cal. It took 1:04. I knew I wouldn’t be able to maintain that pace so I dropped to 20 cal.
    1:18/1:20/1:28/1:24/1:23/1:16
    Quads caught fire in round 4.

  18. Joe E says:

    7x400m Sprints
    Fastest 1:43 Slowest 2:00

    Every round was right at 2:00 after rd 1 very last rd was 1:59

  19. Joy says:

    Warm up: 35# KB, TTB: got my swing back. all rounds unbroken except one round

    Sprints: 1:38/1:39/1:57/2:00/1:57/2:00/1:42

  20. Megan says:

    Warm up with 35#
    1:50/1:57/2:01/2:02/2:10/2:16/2:12
    Total working time minus rests 14:28
    Just glad I didn’t feel like I wanted to die lol

  21. Monique says:

    Ran 2 miles at home, my time was between 18 & 18:30. Did a few squat cleans for practice.

  22. Pete says:

    1:35
    1:33
    1:34
    1:31
    1:37
    1:36
    1:35

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