3 sets;
15 fast push up burpees - jump and clap overhead
Run sprint 45 sec on treadmill @ level 2 incline @ 95%
Rest 3 min b/t sets and 5 min after all sets
Then…
3 sets;
Sprint Run 60 sec on treadmill @ level 2 incline @ 90%
15 chin ups
Rest 3 min b/t sets and 5 min after all sets
Then…
Sprint Run 5 min for as many cals @ level 6 incline all out!
Cals___
Goal is speed and efficiency for sprints and gymnastics work and getting used to running while gassed
Post notes/observations and Run cals to comments
Hey Coach I do not have a treadmill. I can sub in shuttle runs. Any ideas?
ReplyDeleteor rowing?
ReplyDeleteI call first dibs on the treadmill today!!! I'll be there by 8am!
ReplyDeleteAnyone know what 'parkswoo' is? That's my word verification but I can't verify that it's actually a word...
Chad, what is the distance b/t the shuttles...too many direction changes will take away from the idea..T-line drills might work for the time allotted as well...like 5 T-lines after burpees...then 6 t lines before chin ups...then as many t lines in 5 min...?
ReplyDeleteavildis
James I have 80-90ft for shuttles.
ReplyDeleteHow long are your t-lines?
60 sec run on 12 speed and chins all straight through.
ReplyDeleteRun Cal - 111
Thanks for the push Aucoin!!
My word was fries---is that a hint.
Built up to 12 on the 1st part; kept the speed at 12 for all 3 for the 2nd part and the speed varied greatly for the last 5 min run (low 7 up to 12 for the last few seconds).
ReplyDeleteCals = 110. I can't believe I couldn't squeeze out one more cal!!
'Fonic' I'm hooked on them!
Chad, do shuttles instead for the same amount of time...
ReplyDeleteremsincu = next liscence plate for me
Sorry coach worked out before your last post:
ReplyDeleteT-Line Drill=
30ftlong,30FtWide(15ft/15ft)
*3 Sets 15 PUBurp/ 5 T-line Runs
1.)1:29/ 2.)1:41/ 3.)1:42
*3 Sets 6 T-line Runs / 15 Pull-ups
1.)1:49/ 2.)1:46/ 3.)1:44
No stops on Pull-ups
*T-line Runs in 5min = 20
What is this word of the day stuff?
I think I went a bit too hard on the first 2 running parts. Cals - 117
ReplyDeleteMy plan was to keep Saturday's for olympic lifting and even though we did oly lifting yesterday I thought I do some snatch related stuff first and perhaps attempt this after. That didn't happen so maybe I'll be doing some of this tomorrow at the indoor track.
ReplyDeleteI did manage a 95lbs split snatch and a new pb of 110 for OHS and even stayed in the bottom for a few seconds to get "comfortable". Good work to all who did this one.
P/U-Burpess were all straight and the first set were quick, the last was a slow as the hips were tired.
ReplyDeleteChin ups all straight and quick
All runs at 12mph..
Cals 121
Had the treamill going a bit before the speed was up to what i wanted to jump in at, so the cals might be a bit higher than what I really did for accuracy.
Started at 12mph, that only lasted about 1 min, then just slowly degraded back to 9.0mpg
OUCH!
15 PUB/45 sec sprint - PUB all constant motion, about 35-40 sec per 15 reps. Runs at level 2, 12.0 speed.
ReplyDelete+
60 sec sprint/15 Chin - Run at level 2, all chins straight through. The right shoulder was making some nice noises today!
+
5 min run at level 6 = 126 cal. Average speed 9.3, until the 30 sec sprint at the end. Legs were fatiguing, but lungs were fine.
Felt good for this WOD's, thanks to Leighanne's coffee, and 4 hrs without food.
Was able to do this one almost as rx'd.... subbed 40lbs push press for the pullps. 110 calories on the 5 min run. Mexico is hot, I think I lost like 5 pounds of sweat during that workout..... sea level helped with recovory I think.
ReplyDeleteretsu - is a Japanese word meaning "violent" or "in a row".
ReplyDeleteAnother double WOD Saturday for Sweeney...
Burpees straight through
45 sec sprints were done at 12
60 sec sprint done at 12,10,10
Pull ups straight through - good rhythm
5 min sprint was a b-tch!! Stuck between 8.5 and 10 - 109 cals.
I ate dinner 2 hrs before this: I am choking back a retsu pukie....
Ice storm in central NY, no running today, decided to row instead
ReplyDelete1st set-Calories-21,18,18, burpees smooth and unbroken
2nd set- Calories- 24,22,21, rounds 2 and 3 pullups were broken, my grip was shot from rowing.
3rd set, row 5 min, calories 90, 1305 meters