At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.
0:00 - Run 800M
6:00 - Run 100M
9:00 - Run 100M
12:00 - Run 100M
15:00 - Run 100M
18:00 - Run 100M
21:00 - Run 800M
BURPEES-TO-BABY: 44 burpees!
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2:49 on my 1st 800 then 13s on all 100s and 3:08 on the last 800
ReplyDeleteI hate I am going to miss this tonight-- I really do but am taking the night off to eat some birthday goodies. It's John's birthday and we have some celebrating to do! If you see him wish him a happy 39th!
ReplyDeleteTell John we said Happy Birthday, and to enjoy his goodies!
ReplyDeleteThat's setting the bar quite high Shane.
ReplyDeleteHappy Birthday John! Now get yourself back to the Carport.
Happy Birthday John Lehman!!!
ReplyDeleteGood GRACIOUS Shane! That is fast!
My WOD for the day.... water sliding FOR TIME! :)
ReplyDeleteMy 100 m times were much more consistent than the last time we did sprints, so I am happy w/ that. I was 28 sec slower on my 2nd 800 m which isn't too bad in my eyes :-)
ReplyDeletetomorrow's wod is:
ReplyDeleteWeighted Dips 3-3-3-3-3
Then
2 rounds for max reps
1 min Muscle Ups
30 sec Rest
1 min Ball Slam, 30/20
30 sec rest
1 min Toes to Bar
30 sec Rest
Post max load and reps to comments.
Scaled WOD:
Pack - 3pullups, 3 dips = 1 MU
Pups - 3 Ring Rows, 3 Jumping Dips = 1 MU, light slam ball
3:15/:15/:16/3:52- I think. Apparently I hold my breath when I sprint because I keep getting a stitch in my side- guess I need to learn to breathe:)
ReplyDelete