WOD
“Toosie Slide”
10 Rounds on the 2 Minute
200 Meter Run
10 Hollow Rocks
WOD Guidance & Goals:
Complete 200 meters and 10 hollow rocks within the 2 minute window. Have at least :30 of rest before the next interval begins. To keep the work under :90 scale the run to 100 meters and/or do 5-7 hollow rocks. Instead of a run you can do 4 flights of stairs.
httpv://www.youtube.com/watch?v=nltyQaKvP7I
Post Intervals to Comments.
ENDURANCE
Today’s workout
BARBELL CLUB
Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pullups: 3 sets x 10 reps (AHAP)
my measured 200m took about 1:00-1:05 (forgot to account for my driveway)
1:30/:23 /:23 /:23 / :20/ :20/ :19/ :22 /:19 / :19
200 m on treadmill at 8.0/1.5 incline
11 rounds whoops!
200m row/ GHD
230m row for runs
3 mile run
20 strict pull-ups
3500 m row
48 minutes
Rowed
1:05/ 1:05/ 1:00/ 1:05/ 1:00
1:03/ 1:03/ 1:04/ 1:05/ 1:01
:08, :08, :08, :04, :04, :03, :02 , :00, :59, :59
1:09-1:11-1:11-1:11-1:10-1:09-1:06-1:07-1:05-1:02
1:13, :17, :16, :23,:16,:15,:17,:17,:15,:12
-round 4 accidentally only ran 100 so did another 100 after HRs.
I think my first too were too long but ….
1:29/:17/:10/:10/:09/:07/:07/:07/:07/:07
1:06, 1:06, 1:08, 1:09, 1:09, 1:08, 1:08, 1:07, 1:09, 1:05
200m outside route according to run-mapping site. Did seem a little quick…
1:01/:59/:57/:56/:57/:54/:53/:53/:52/:50
1:15 – 1:17
1:08-1:07-1:10-1:08-1:07-1:10-1:09-1:08-1:06-1:01
Kathy- 100m / 10 hollow rocks
not able to record time so kept going-14 rounds at time cap
Kevin- 60m power walk/ 10 hollow rocks kn bent- 14rounds +60 m
1:09-1:12
pre wod SLOG (super slow stroller jog)
5K – 35m
:57/:58/1:06/:03/1/:59/:56/1:02/1:06
*way faster when I have a walker/jogger/neighbor on my road to race 🤣
I did the wod 😉
1:05-1:12 row
3 mile run this afternoon and 50/50/50.
1:07 – 1:07 – 1;06 – 1:07 – 1:10 – 1:10 – 1:10 – 1:13 – 1:14 – 1:13
Happy birthday Holly, Pete and Britt!
No rep — I went rogue and did Friday’s WOD during this WOD.
Row 1:15/:19/:19/:17/:19/:19/:19/:20/:10/:21
Complete
1:14/:14/:14/:15/:16/:12/:17/:16/:15/:14
:58-1:01
1:10-1:15 per round
1:08-1:16
Rahul: 1:19-1:27
1:00 / :58 / :58 / :58 / :58 / :56 / :57 / :57 / :59 / :56 rx
1:14/:14/:13/ :15/ :14/ :15/ :14/ :14/:14/ :14
1:06/06/05/03/02/04/01/01/02/:58