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WOD for Thursday 3-18-13

July 18, 2013

At four 5 Minute intervals (0:00, 5:00, 10:00 and 15:00) SPRINT 400 m for time.  Score is the cumulative mile time.

Then 3 rounds for time

30 KB Swings 24/16

20 Hang Power Cleans  135/95

10 Reverse Burpees

 

PS-  Some great efforts on the Box Jumps today.  Leaders were Kristen M for the women at 37.5/39.  Michael R.  went 49/51 for the men.  Special shout out to Bob F.  at 37.  Damn good !

 

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13 comments

  1. 6:56 4×400
    155 total reps RX


  2. 5:20 run
    155 total reps rx


  3. Jogged on the treadmill while everyone else sprinted – 1.5 miles I think
    154 reps at 80lbs


  4. Work is consuming me this week. Have been trying to get there the past two days now. Tomorrow is not looking good at this point either….maybe I will have to go to an early am class before work gets it’s claws in me.


    • This job is bullshit! Who really cares if the 4th quarter numbers are 25 or 27%? Enough already!


  5. 8:28 on the run
    Work: 157 @ 70 & realized 1/2 way thru 1st round I had grabbed the wrong kettlebell…did 12kg instead of 16


  6. 5:21 on the runs
    150rx reps


  7. Run 6:41
    Work 155 rx


  8. Run total of 5:33. WOD rxd in 13:11. TOUGH!


  9. 6:00 on the run.
    173 reps RX, really tough!


  10. It was really tough, good job Matt
    Not sure on run : 7ish?
    165 reps rxd


  11. Andrea – 6:30 on the run; 153 Rx – I blew a head gasket in this one
    Clark – 5:11 on the run; threw it all on red in the runso only managed 80 pitiful scaled reps in round 2.


  12. Did this today, 7/20

    4×400 = 7:08
    work = 150 @ 70lbs



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