400 Meter run
“Death by burpees” – cap of 8 minutes
A. Front Squat 5 x 3 reps
B. 8 Minute AMRAP
8 Front Squats @95/65#
8 Box Jumps 24/20″
C1. 3 x 10 reverse hypers
C2. 3 x 10 Band good mornings
WOD Demo with Zack Finer – video [wmv] [mov] [HD mov]
What can I do to substitute reverse hypers and band good mornings?
Great day yesterday…got my first MU! Thanks Aaron and Jake for the coaching
Great job last night getting you’re first MU and you’re welcome! Keep practicing and you’ll start linking them before you know it.
3rds + 8
I actually LIKED the Death by Plate Burpees, only because we added the plate so it took my mind off doing the burpee. Trying to recover from a pull/strained hip flexer & groin sucks! Good times in 0600
0600 TRACK Short Intervals (AM)
Run: 3 x (200m, 400m, 600m)
(0:32.5; 1:16; 1:57)(0:34.4; 1:17, 1:57)(0:35.4; 1:15; 1:59)
Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set.
Hold splits within 3-5 seconds.
Total: 3600m (2.25mi)
w/u: 2 mile easy, w/d: 1.5 mile easy
Feeling sore from Nationals and CF & PL but happy with effort, especially keeping the 600s sub-2 minutes. Big group today too with Matt, Casey, Meag, Bryant, Jane, Lee, Corrie and her friend, Leigh. Thanks to everyone for coming out. Usain Bolt, er I mean Bryant was killing the 200s!
Btw, Nathaniel is the coolest mofo on the planet. I want to be like him when I grow up. For real.
Not sure which Nathaniel this is in reference to but I think I speak for all of the Nathaniels when i say, ‘ its hard out here for a pimp. ‘
115#; 6rds +11 reps –good group for 0600 this morning.
B. 7+8 rounds rx’d
Had fun this morning but man my legs have given up and my four children (6 and under) have not! I keep daydreaming about lying on the couch. A. 125 B. 7+4. The first time I have ever come anywhere close to Marisa’s #s. Must be because of her vacation 🙂