10 Minute AMRAP of: 10 Over the Bar Burpees 10 Alternating Split Jerks 95/65# Rx+115/80# MRX 75/55#
18 thoughts on “Thursday, July 22, 2021”
Jeremy Fullingim
Met Con: modified to a combo row/run to make time cap
400m run: 1:56
800m (400m row then 400m run): 2:56-6:32
1200m (600m row then 600m run): 8:32-14:32
1600m (800m row then 800m run): 17:32-26:20
{20 seconds slower than yesterday}
*
WOD rxd:
4 rounds
5 secs faster than yesterday. These splits were on my watch & at the exact mile (it clicked before crossing the gym) that would have been 5:57 due to further distance. Thanks for pushing me hard will!!
Metabolic Conditioning Training
400 Meter run=1:38
Rest 1 min
800 Meter run=3:07
Rest 2 min
1200 Meter run=4:46
Rest 3 min
1600 Meter run=6:31
Total time=22:02-6:00(rest)=16:02
Metabolic Conditioning:
Meters as written but all on SkiERG again (went to the pain cave pretty early today — lats were gone).
Time – rest: 18:34 (25 seconds faster today)
Met Con: modified to a combo row/run to make time cap
400m run: 1:56
800m (400m row then 400m run): 2:56-6:32
1200m (600m row then 600m run): 8:32-14:32
1600m (800m row then 800m run): 17:32-26:20
{20 seconds slower than yesterday}
*
WOD rxd:
4 rounds
Metabolic conditioning training
400: 1:14
1 min rest
800: 5:04 (2:50)
2 min rest
1,200: 11:34 (4:30)
3 min rest
1,600: 20:33 (5:59)
Total time – 6 min rest = 14:33
Wod RX +: 5+5
Running Wod
400: 1:23
1 min rest
800: 5:32 (3:09)
2 min rest
1,200: 12:30 (4:58)
3 min rest
1,600: 22:41 (7:11)
*20 seconds slower than yesterday
Wod Rx’d
5 rounds
Bike for 10k total
1k backwards – 1:44
2k – 6:03
3k – 13:23
4K – 23:24-6:00 = 17:24 total time
WOD RX+ with Push Jerk
4 rounds + 7 push jerks
Post WOD
30 plank position knees to elbows EMOM for 10 minutes. 300 total reps
400m: 1:21
800m: 2:56
1200m: 4:20
1600m: 5:48 (PR)
Total 20:34-6:00 = 14:34
5 secs faster than yesterday. These splits were on my watch & at the exact mile (it clicked before crossing the gym) that would have been 5:57 due to further distance. Thanks for pushing me hard will!!
Wod rx +
6 + 4
400/600/800/1200
22:37-6:00=16:37
9 seconds slower than yesterday
WOD RX
4 + 2 burpees
Metabolic Conditioning:
400m: 1:54
800m: 4:10
1200m: 7:03
1600m: 10:17
Total 29:24-6:00 = 23:24 (wowza!)
WOD as Rx’d
3 Rounds + 10 burpees
I showed up & I feel dang good about it!
Metabolic Conditioning Training
400 Meter run=1:38
Rest 1 min
800 Meter run=3:07
Rest 2 min
1200 Meter run=4:46
Rest 3 min
1600 Meter run=6:31
Total time=22:02-6:00(rest)=16:02
WOD
Rx+
Split Jerks unbroken
Rounds=6+4 Split Jerks (14 reps)
Driveway WOD
*tried to stay close to what today’s WOD was:
EMOM – 16min
Odd min: 10 over the DB’s burpees
Even min: 12 S2O (2-35# DB’s)
…no running today
Metabolic Conditioning:
400m run: 1:09
800m run: 2:51
1200m run: 4:36
1600m run: 6:50
Total time: 21:26 – 6:00 (rest) = 15:26
– 1 second faster than yesterday.
WOD Rx:
4 + 4
WOD was 4 rounds + 4 split jerks
Conditioning
Half run/row
24:01
40 seconds faster
Wod rx
5+7
Metabolic Conditioning:
Meters as written but all on SkiERG again (went to the pain cave pretty early today — lats were gone).
Time – rest: 18:34 (25 seconds faster today)
WOD RX’d
4+9
Metabolic Conditioning:
Splits
1:16
3:07
5:00
7:55 – wheels fell off
23:18 – 6:00 = 17:18 (11 seconds faster than yesterday)
__
Wod Rx
4 + 13 reps
Running WOD MRx
200m = 1:10
400m = 2:24
600m = 3:54
800m = 5:41
Finish time 19:09 – 6 min rest = 13:06
14 sec faster than yesterday
WOD MRx
3 rds + 1 burpee
Didn’t write down all of my splits.
400m = 1:24
800m = ?
1200m = ?
1600m = 8:16
WOD as rx’d
4 + 2 burpees
MetCon
400M – 1:50
800M – 3:59
1200M – 6:15
1600M – 9:04
Total – 27:03-6 = 21:03
WOD rx
3+6 burpees
Running Wod
26:38
Wod Rx+
4 plus 4