WOD 3/27/09

400m Sprint

-Rest 2 Minutes

7 Rounds

7 Thrusters (M:75/W:55)

7 Pull Ups

7 Swings (M:55/W:35)

7 Burpees

-Rest 3 Minutes

400m Sprint

So, start your WOD with a 400m sprint. Record your time and rest for 2 minutes, then hit the MetCon. Time this seperately from the runs. When finished, rest 3 minutes and then sprint 400m again, also a seperate time. I am aiming to push the envelope a bit and try to keep you working as hard as possible to keep the run times close to each other for maximal power output under fatigue. I never said it was going to feel good….

If you have it in you, finish with some OH DB Waiter Walks. 3 sets of out and back, alternating sides. Stretch out and call it a day.

On a side note, we are always stoked with the progress and work ethic of our clients and I wanted to give a big shout out to Wayland for his ass-kicking in yesterdays WOD. Wayland was able to string together a solid set of 10 pull ups in a row! The rest of the pull ups were dialed in as well! That’s proof of the gains being made through hard work and constant progression work on the movements. Awesome work, Wayland!

3-2-1…GO!

3 thoughts on “WOD 3/27/09

  1. Scott Shaughnessy

    Wow, this WOD was sweet. 400m run; 1:20, 7 rounds of 7 metcon; 14:29, 400m run; 1:52. 32 secs. slower, Killer. Now 2 days of rest.

  2. aaron

    the 7 round format is brutal. first 400m run 1.11, wod 13.38, second run on legs of rubber 1.23. got one more day then some rest.

  3. I had alot of fun running the WOD this am…everyone pushed really hard and did awesome! Thank you to everyone that came out this morning! I also wanted to say HAPPY BIRTHDAY TO SKY AND BROOKE W. Both their birthday’s are this weekend!~Allison

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s