Saturday 04.10.10

: Technique: Power Snatch + Overhead Squat

Metcon: For Time:
Run 1600 meters (1 mile)
Rest 3 min.
Run 1200 meters (3/4 mile)
Rest 2 min.
Run 800 meters (1/2 mile)
Rest 1 min.
Run 400 meters (1/4 mile)

Time starts when you start the first mile run and ends when you complete the last 400 m. Try to get the best time possible for the 1 mile run and keep the fastest pace possible to the end.

Post times to comments. cc


  1. Running! Dammit! So, so, sorry to miss this WOD...NOT!!! But my kid has a soccer game in Sac @ 10, so I will do this one on my own in the afternoon. Bummer to miss Friday and Saturday....See y'all Monday! Oh, love the new sign!! :)

  2. Hey Dani - Erica and Nicole pulled a switcharoo. We did Fight Gone Bad instead. Sumo Dead lift, Rowing, Wall Ball, KB High Swings, Box jumps. One minute each x three rounds. Had fun this morning!

  3. Got Thursdays back squats in today. Stopped at 175x2 ..weird not having my people around. 5 rep max with Compound Crew was 205x5.
    Kb swings 12x5 @53lbs.
    Kb high pulls 12x5 @ 53lbs.
    Straight pullups 5x5(B/W)
    8 minutes non-stop ab stuff...see ya'll Monday

  4. Ran 2 miles : 19:57
    Hang Cleans 10,9,8,7,6,5,4,3,2,1
    Thrusters 10-1