SWOD: 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
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!! :)
ReplyDeleteHey 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!
ReplyDeleteGot Thursdays back squats in today. Stopped at 175x2 ..weird not having my people around. 5 rep max with Compound Crew was 205x5.
ReplyDeleteKb swings 12x5 @53lbs.
Kb high pulls 12x5 @ 53lbs.
Straight pullups 5x5(B/W)
8 minutes non-stop ab stuff...see ya'll Monday
Ran 2 miles : 19:57
ReplyDeleteHang Cleans 10,9,8,7,6,5,4,3,2,1
Thrusters 10-1