Tuesday, 7 August, 2012

Posted by Mandee on August 6, 2012   |   13 Comments


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]

13 responses to “Tuesday, 7 August, 2012”

  1. Tracey says:


  2. Michael Mann says:

    What can I do to substitute reverse hypers and band good mornings?

  3. Ben L says:

    Great day yesterday…got my first MU! Thanks Aaron and Jake for the coaching

    • AP says:

      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.

  4. Brady says:

    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

  5. AP says:

    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!

  6. AP says:

    Btw, Nathaniel is the coolest mofo on the planet. I want to be like him when I grow up. For real.

    • Nathaniel says:

      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. ‘

  7. Meghan says:

    115#; 6rds +11 reps –good group for 0600 this morning.

  8. Marisa Suarez-Stearns says:

    A. 140#
    B. 7+8 rounds rx’d

  9. Kristen B. says:

    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 🙂

  10. Nathaniel says:

    A. 215

    B. 9+3

  11. Josh Kennedy says: