Wednesday 9.21.11

Rob and Bonnie working hard to make sure they hit proper depth on their squats.
SWOD: Pose Technique Drills

Metcon: Perform 5 rounds of:
-Sprint (all out) 400 meters
-Walk 400 meters

Post fastest Sprint time to comments. cc

7 comments:

  1. 5 Mi.Wykoff Hill/Alamo Park Run
    4x20 Pushups
    4x6 Pullups

    ReplyDelete
  2. SWOD:
    Pose Technique
    Figure 4 drill
    Hop/Stop/Forward lean drill
    Run with jumprope drill

    METCON:
    400m run / 400m walk
    1:40
    1:48
    1:56
    1:57
    1:59

    ReplyDelete
  3. Metcon: 1:35, 1:34, 1:41, 1:44, 1:46
    PR on the first two runs. Slowed way down for the last three.

    ReplyDelete
  4. WOD: crossfit mom
    "Jake" 10:06

    ReplyDelete
  5. At home.... watched crossfit games (exhausting)
    But sprints slowest first round @ 2:06 , blah had to get going
    fastest 3rd round at 1:50 (1/4 mi)

    ReplyDelete
  6. 27:20 includes the time to walk a final 400.
    Ran with Steve L, so he may have the actual time minus the final walk. I do know the first run was 1:20 something

    ReplyDelete