WOD
“Breath Again”
21-15-9-6-3 Thruster
400 Meter Run
Weights:
95/65, 115/75, 135/95, 155/105, 185/135
21-15-9-6-3 Thruster
400 Meter Run
Weights:
75/55, 95/65, 115/75, 135/95, 155/105
21-15-9-6-3 Thruster
300 Meter Run
Weight:
55/35, 65/45, 75/55, 95/65, 115/75
WOD GUIDANCE & GOALS
This is a SPRINT! Complete the designated thruster reps, then sprint 400 meters. Record your time (around 3 minutes) then rest 3 minutes. During the rest, add weight to your bar. Every set should be unbroken but get heavy the last third of the set.
Compare Scores HERE
Post Intervals to Comments.
HOME WOD
21-15-9-6-3
Squats + Push Ups
400 Meter Run
ENDURANCE
Rest
3:12 45, 3:12 55, 2:39 65, 2:39 75, 2:25 85
2:47 / 2:39 / 2:26 / 2:22 / 2:04 MCx
2:36/32/24/16/05. 65/75/85/105/115
2:50 / 2:53 / 2:41 / 2:40 / 2:49 MCx
Previous –
12/16/2019 – 2:42 / 2:42 / 2:34 / 2:39 / 2:51 MCx
2:49/:39/:21/:16/:06 Max
MCx
Still recovering from the flu.
2:44/2:32/2:25/2:20/2:27
65#/75#/95#/105#/125#
All reps unbroken except failed at the 3rd rep at 125#.
MAx – 3:00/3:15/2:57/3:00/2:36
2:52/2:56/2:50/2:49/2:21
MA — last round stayed at 135#; runs on treadmill
2:47/:35/:22/:16/3:03 MCx weight/Row (failed #3 at 135 twice)
3:05 40#, 200m run/2:40 45#, 200m/2:17 55#, 200m/2:13 65#, 200m/2:01 70#, 200m – 3 months of on and off – mostly off, from CF – I’m grateful Mel that you and the DCF coaches are able to give me the modifications I need to be able to participate again. I truly don’t do CF for the physical aspect alone – mental health and community support rank right up there. I am so happy to be back and building that foundation again.
Keep it going Lourdes!
95# across. recovery day… had some tough wods this week.
3:48/3:20/2:57/2:47/?
55/65/75/85/95
400m row for run
7.22.2017
4:35/4:18/4:00/3:37/3:00
55/65/75/85/95