Monday 3/8/10 WOD
Capital Main WOD:
Warm up:
1 minute jump rope
10 Groiners
20 Situps
30 Air squats
WOD:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to: 11/16/09
Capital Fundamentals WOD:
Overhead Squats
WOD:
21 OHS (115/75)
400M Run
15 OHS (115/75)
400M Run
9 OHS (115/75)
400M Run
Post time to comments.
14 Comments
M/27/5'11/180
3:20, 3:32, 3:27, 3:30
Previous best time was 3:16 back in November, total of 14 seconds slower overall.
Its pretty windy out there today Matt. let's go w/ that.
4:00, 4:12, 4:06, 4:05- at home on the treadmill. Not the same as running outside in the wind.
3:42, 3:48, 4:10, 4:14
I thought i saw a lady in a stroller pass me at one point…..
did you think we were supposed to run backwards?
First time for the 4/800m run
- 4:10/4:37/4:45/4:15
Did 6 x 425 m. loops around my house with huge hill on 3:00 min. intervals.
2:03, 2:02, 2:02, 2:04, 2:03, 2:04
WOD: 3:57/4:26/4:28/4:17
Fundamentals WOD: 14:31 (53#)
3:02/3:09/3:18/3:13
m/41/5"10"/167
WOD
3:13 3:23 3:13 3:13 (oddly consistent)
Fundamentals
12:45 75# OHS
first 21 OHS felt weak, 15 felt better, 9 felt great. Real improvement even from last Thursdays OHS
M/29/158/6'1"
3:27, 3:48, 3:45, 3:39
Fundamentals WOD: 17something @ #65
148lbs/33yoa
Had to do the run at work on a treadmill, so yes, it doesn't count.
2:58
3:09
3:02
2:58
On a positive note, I met Casey O'Donnell today at the gym I did this WOD at. Hope to see you there again soon, so I can use the new fitness center.
3:52, 4:10, 4:15, 3:55
Fundamentals: 14:55 rx
18:00 45lb scaled
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