Warm up:
250m row
2 rounds
100m run
5 PVC pass throughs
5 PVC snatch balance
WOD:
For time:
10 OHS 135/95
200m run
20 OHS 95/65
400m run
30 OHS 65/35
800m run
Powerlifting:
A. bench press 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between
B. snatch and clean & jerk 3×5 @ 85%, rest 3minutes between
C1. 3 x 10 strict DB press, rest 30 seconds
C2. 3 x 10 reverse hypers, rest 30 seconds
Its almost that time of year!
Tye is working on new ways to motivate people to run harder on the track…..
Which is why I made 13:59 on yesterday’s WOD. Tye told me If I didn’t get in under 14:00, I would get an arrow to the knee. . .
12:48
Rowed 250, 500, and 1000m instead of running. Weight rx’d.
Great WOD! Thanks for the coaching Tye! 🙂
Tyyyyeeeee!!!!!!!!!
9:42 rx’d
nice job J. I was 11:38 and unbroken on OHS – which shows how fast u were running
Thanks, but I never felt like I was running fast. Probably 1:45-2:00 400m pace
12:54 rx’ed. OHS unbroken.
Aim for going unbroken on the OHS’s… You’ll need the time to ‘yog’ those 400 and 800m runs!
Lower back killer!!
Agreed! Lower back was on fire after the first set of OHS! 10:53 rx’d, all OHS unbroken. Thanks for the coaching, Tye!
Great time, Jane!
Proof right there that the gains in this WOD were in the run!
Tabata 2000m run – 12:19
14:00 rx’d, had to grind this one out after this week. Great job to everyone in the 4:30 class!! Good coaching from John!!