Saturday 6.05.10


For Time:
- Run 1 mile
- 5 Burpees, 10 Sit Ups , and 15 SDHP's (45# only)
- Run 3/4 mile
- 10 Burpees, 20 Sit Ups, and 30 SDHP's
- Run 1/2 mile
- 15 Burpees, 30 Sit Ups, and 45 SDHP's
- Run 1/4 mile
- 20 Burpees, 40 Sit Ups, and 60 SDHP's

WOD Tips:
Today is a day off from strength training.

Many of you have listed some sort of running goal for this quarter. So....for the metcon, begin by running 1 mile, or 4 laps around the parking lot. Hug the outside all the way around for a true mile, DON'T CHEAT! Then do 5 burpees. Then immediately do 10 sit ups. These are Abmat sit ups but if you're feeling like scaling up, do GHD sit ups. After the sit ups, do 15 sumo deadlift high pulls with 45# (remember, DO NOT drop the empty bars or bars with metal plates on them. They will break if dropped too many times without bumper plates!). As the length of the runs decrease each round, the reps of each movement increase. Work through the entire WOD as fast as possible, then relish in the fact that you just ran 2.5 miles, did 50 burpees, 100 sit ups, and 150 sumo deadlift high pulls!

Post times to the comments section! bc


  1. Metcon: 49:24 rx'd
    Thank goodness that's over.

  2. SWOD:
    Oly lifting dauy for me so I did:
    - Cleans up to 315 where I failed three times
    - Snatch 225x1 for a new 1rm PR and second quarter goal met!

  3. 10K Lynch Canyon Trail Run


  4. 41:42

    Another good WOD for Saturday! Between this one and the kb/box jumps, good stuff coming out of the Compound.

    P.S. Brad congrats on hitting your goal. You were so quiet about it I had no idea. I just thought you were lifting a million pounds big deal. :)

  5. Thanks, Danyel! I'm just glad I had witnesses. I hate hitting PR's when there's no one to vouch for you:)

  6. Great job on your run, Mike! How are those feet holding up?