« 04.27.2009 Day 1 | Main | 04.29.2009 Day 3 »
For Time:
800 meter RUN
walking lunges, 100ft.
135# hang clean, 21 reps
walking lunges, 100ft.
135# hang clean, 15 reps
walking lunges, 100ft.
135# hang clean, 9 reps
walking lunges 100ft.
135# hang clean, 3 reps
800 meter RUN
(scale hang cleans accordingly... as rx'd = 135#, 85#)
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lost a piece of my hand yesterday. Thanks tabata! Aint gonna slow me down today ladies!
Posted by: matt | April 28, 2009 at 07:40 AM
Alex made quick work of this one this morning, posting a 10:15 @ 115#. The quickness made me re-think the WOD, so I made some adjustments.
Each athlete will row 800m to start the wod, and run 800m to finish the wod.
I am expecting the average finish time to be around the 20 minute mark, give or take a few minutes.
It is going to be very hot today, so please be sure to arrive hydrated, and I encourage you to listen to what your body is telling you... even though we are running against the clock, we don't need any heat related injuries in April! (or ever!!)
Posted by: Pat | April 28, 2009 at 07:54 AM
will i get an asterik for Run/Run instead of Row/Run?
the weather is nice for running and i'm a simple man, the less complications the better!
svw
Posted by: svw | April 28, 2009 at 10:19 AM
why don't we just make it a run on both ends
Posted by: Pat | April 28, 2009 at 01:24 PM
Coach, what time does the shed open today.
Posted by: Randy | April 28, 2009 at 01:30 PM
Shed is open at 3:30 for all who can train early.
Posted by: Pat | April 28, 2009 at 01:56 PM
Just a note that there was no prompting Steve to suggest the run on both ends. He just really likes to run these days.
It will all pay off with the upcoming 5K.
This WOD tomorrow will be more of a strength test, rather than a test of speed - at the 85# rx'd weight.
Posted by: J9 | April 28, 2009 at 07:35 PM
ShedHeads mark your (running) calendars for a team event:
Verizon Wireless Corporate Classic 5K
THURSDAY, July 16
7:30 PM
Headquarters Plaza Pioneer Park
Speedwell Ave., Morristown
More details to come...
http://www.verizonwirelessclassic.com/index.php
It's a challenging course and usually ends up being a hot July evening, but it is a fun team race. Last year there were about 4000 runners.
Posted by: J9 | April 28, 2009 at 08:06 PM
Elena-16:40 @ 45#, 800m row on both ends
Deb-20:03 @ 65#, run then row
Randy-21:22 @ 95#
Charlie-21:34
Greg-20:58
Steve-18:52
Pat-17:13
Dale-15:20
Bill did Day 1, substituting back extensions for squats due to a bum knee:
tabata score-34, total score-326
Posted by: Pat | April 28, 2009 at 08:09 PM
Coach & J9,
Bike ride home was a little slower.
Posted by: Charlie | April 28, 2009 at 08:37 PM
The main thing is that you actually get home!
I give you a Rob a lot of credit for riding over, doing the WOD and then riding back home.
BF - if you will be at Phoenix tonight, I need to talk to you about figuring out a strategy for the marathon on Sunday.
Posted by: J9 | April 29, 2009 at 05:10 AM
I will be there....strategy is I think you should run the whole race with your sister....jk...it will be a huge lift to her to have you run with her especially late in the race. what is her time goal? or what pace does she run?
Posted by: BF | April 29, 2009 at 09:03 AM
Janine-16:30
Sena-17:40 @ 55#, row on both ends
Posted by: Pat | April 29, 2009 at 10:35 AM