Friday, 18 June, 2010

Posted by Mandee on June 17, 2010   |   19 Comments

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.
His snatch technique is better than yours is, and he’s . . . four years old (video)Oly picture tutorial

The essence of pleasure

19 responses to “Friday, 18 June, 2010”

  1. Robert S. says:

    This looks familiar…

    • Kerri says:

      Not a distant enough memory is it Robert?? Only way it coulda been worse this week, is if tomorrow’s WOD was a 5K!! Whew! Escaped that goat!!

    • Patrick says:

      Yes it does. My advice, sprint the first 3 at 85% if you haven’t done all out 100 yd dashes in the past 10yrs. Your hamstrings will thank me.

    • Robert S. says:

      This was the CFFB DWOD yesterday. Only difference was CFFB used a 1:3 work:rest ratio instead of strict 90 seconds.

  2. Zak says:

    rest day for strength WOD

    Quarter Gone Bad
    Five rounds for total reps of:
    135 pound Thrusters, 15 seconds
    Rest 45 Seconds
    50 pound Weighted pull-ups, 15 seconds
    Rest 45 Seconds
    Burpees, 15 seconds
    Rest 45 Seconds

    Thrusters 7,7,6,5,6 = 31
    Pull Ups 7,5,5,5,5 = 27
    Burpees 7,8,7,7,8 = 37

    95 reps total

  3. aj says:

    Hot at the lunch class! I Feel bad for the 4:30 its going to be smokin!


  4. Aaron says:


    Goal was to stay sub-15 for each 100 but I’ll take deviating less than 2 seconds for each.

    • Robert S. says:

      Did you run a straight line in the parking lot? If so I don’t feel so bad about my times from yesterday. I ran the length of the gym 3 times plus about 30′. This made for 3 turn arounds, which I think could be why mine were so much slower. Or it could be that I’m just a slow ass.

  5. Robb Dempsey says:

    13.4/28 Avg was 16

    hit some major pain my lower calf/shin area that slowed me up around round 4. Pushed through but never got back down below 16.

  6. Justin says:

    Elizabeth 6:49 rx’d, squat cleans
    PR by 2:27

  7. Tye says:

    Anywhere from 13.4 to 15.8; walked off the distance for a second and third time after I finished up and realized I ran closer to 105 meters than 100.

  8. Robert S. says:

    “Quarter Gone Bad”

    Five rounds for total reps of:
    135 lb Thrusters, 15 seconds
    Rest 45 Seconds
    50 lb Weighted pull-ups, 15 seconds
    Rest 45 Seconds
    Burpees, 15 seconds
    Rest 45 Seconds

    Scaled thrusters to 115lb and pullups to 25lb

    Pull Ups:5-5-4-3-5


  9. Jake Naumcheff says:

    “Fran” as Rx’d

    PR by over a minute and a half. Pretty upset that I didn’t get sub 3 but I’ll make it up for it next time.

  10. Daniel says:


  11. Katie says:

    AM: front squat SB 3×5… 95-105(2)-115(1)-95-95. Felt very heavy tiday. Then Back squat protocol 1×15-20. Did 2 sets of 10 at 95lbs with 1 min. rest in between.

    PM: Sprints… Fastest 15.31 and Slowest 17:35. Calves are SORE! New shoes? Running on toes? Who knows!

  12. Barry S says:

    weird day, actually…
    concluded warm up with power snatch 3-3-3-3, which really seemed like the WOD, but the WOD was 4 rounds for time, 20 burpees & 50 double unders.

    Did 1 round of power cleans @ 135, then moved on to the other cause I had to get back to work…stopped after 3 rounds, which took 23:38.