WOD: Thursday

4x 400m Run

Run on the minute every 4 minutes

Then;

As many rounds as possible in 10 minutes of:

10 Dumbbell one-arm alternating Power Snatch, 20kg (15kg)

20 Double-unders

Post slowest/fastest run time to comments as well as rounds completed to comments.

14 Responses

    1. Im hearing ya Jak… Me too!!
      Mind you I think I just seemed extra slow cause everyone else was super fast LOL

      1. Yeah, those awesome “other ppl” lol. I’ve always found running hard. Maybe it’s my new goat!!

  1. I don’t get it;
    to run 1.6 km every minute I would have to be the flash
    to run 400m every minute I will need to be Cathy Freeman in Sydney 2000
    Drum do I need to wear my morph suit for this workout?

  2. 6.15am:

    DJ Dave: 1.18-1.21/ 6+10+19 rxd
    Matt: 1.18-1.19/ 10+7 rxd
    Hilux: 1.23-1.30(row)/ 5+7(15kg/SSx3)
    Austin: 1.20-1.29/ 4+10+13(10kg)
    Margarita: 1.44-1.53/ 7+8(5kg/SSx3)
    Mark: 1.17-1.20/ 6+2(15kg)
    Julian: 1.17-1.31(row)/ 4+8(15kg/SSx3)
    Jules: 1.21-1.23/ 9+2 rxd
    Jak: 1.42-2.04/ 4+8 (10kg)
    Sheree: 1.43-1.45/ 7+10(10kg)
    Bove: 1.20-1.25/ 8 rxd
    Esther: 1.32/ 7+2(10kg)

    8.00am:
    Yesterdays WOD
    Rest exactly 10 mins then
    Today’s AMRAP

    Chops: 11.25 rxd/ 10+10 rxd

    9.30am:

    Razor: 1.14-1.18/ 10+10(15kg)
    Jacqui: 1.45-1.48/ 6+10(10kg/SSx3)
    Lauren: 1.24-1.41(sub 40x 12kg KBS)/ 8+3(7.5kg/SSx3)
    Rob: 1.16-1.20/ 5(15kg)

    Great work morning crew!!!

  3. 6.15am @ home

    1.22-1.27 / 7+10+12 rxd

    I think my goat is on it’s way to pasture, 15 DU’s in a row now

  4. 4.20pm:
    Dan: 1.20-1.32/? (7.5kg/ss)
    Paddy: 1.22-1.26/7+10 rxd
    Showtime: 1.18-1.41/9+5 (15kg)
    Weg: 1.18-1.21/8rxd
    Kempy: 1.23-1.32/7+10 (10kg)
    Disco: 1.19-1.30/8+5 (15kg)
    Juanita: 1.34-1.46/7+5 (7.5kg)
    Joel: 1.24-1.28/8+3 (10kg)
    Nick.E: 1.32-1.49-6+10 (10kg/ss)
    Le’Roy: 1.14-1.11
    Tom.A: ?/5 (7.5kg)
    Adam: 1.07-1.21/5+10 rxd
    Liam: 1.31-1.38/7+6 (10kg)
    Jerka: 1.17-1.19/9 (15kg)

    5.30pm:
    Caroline: 2.34-2.45/5+10+20 (7.5kg/ss)
    Sarh.R: 1.59-2.08/5+10+5 (10kg)
    Big Wave: 1.13-1.30/10+10 rxd
    Mike: 1.28-1.45/7 (10kg/ss)
    Mark.M: 1.13-1.34/7 (15kg)
    Tommi.G: 1.12-1.29/5+10+16 rxd
    Matt.R: 1.16-1.40/4+10+10 rxd
    Edwin: 1.21-1.23/9+1 (15kg)
    Karen: 2.36-2.27/8+5 (L arm 7.5kg/ss)
    Tan: 2.04-2.08/6+10+3 (10kg)
    Alice: 1.15-1.30/9+6 (10kg)
    Rowan: 1.17/1.26/? (15kg)
    Oliver: 1.16-1.52/5+10+35 (7.5kg/ss)
    Rod: 1.30-1.54 (7+10 (5kg/ss)
    Lukey: 1.14-1.24/9+3 rxd
    Murph: 1.19-1.24/8+4 (15kg)

    6.40pm:
    Squid: 1.16-1.26/9+4 rxd
    Clai: 1.33-1.53-6+7 (7.5kg)
    Nick: 1.14-1.40/9+10 (10kg)
    Eve: 1.31-1.48/7+10+19 (7.5kg)
    Massive: 1.18-1.32/7+10+1 (15kg)
    Pete: 1.31-1.37/7+10+40 (15kg/ss)
    Alain: 1.17-1.28/7+8 rxd
    Phantom: 1.21-1.29/7+9 (15kg)
    Adam.H: 1.13-1.30/7+5 rxd
    The Hoff: 1.15/1.24/7+5 rxd

  5. 8:00pm SarahC Zap Battery Pt 6x1k intervals at 3:08 pace; double under attempts.

  6. Home WOD/Baby sitting WOD! 2130

    Tabata intervals
    20 sec push ups max 10 sec hold push up plank position x 8
    20 sec sit up 10 sec hollow rock hold x 8
    20 sec overhead squat (broomstick) 10 sec hold OHS bottom position x 8

    score minimum rep for 20 sec interval
    pushups 7
    situp 11
    OHS 10