Oct 1, 2009

FRIDAY 091002

Choose one of the following sports:

Run, Bike, Swim, or Row
5 min on/5 min off
4 min on/4 min off
3 min on/3 min off
2 min on/2 min off
1 min on/1 min off
All efforts are "all out"

Post sport and distances to comments.

15 comments:

julie said...

1120/896/678/450/243= 3387 total...this was not as fun as I thought it would be...

julie said...

I forgot to add the sport- rowing

RW said...

Row-

4275 total

I forgot to copy down my exact splits but roughly

1350/1150/850/550/350

Brian said...

Running @ track: very windy.
1150/950/750/500/250

craigrr said...

Stationary bike

5 min = 1.8 mi
4 min = 1.6 mi (went 4:30)
3 min = 1.1 mi
2 min = .7 mi
1 min = .3 mi

Total = 5.5 mi

did 5 rds of push jerk
5 x 85
5 x 105
5 x 135
3 x 155
3 x 165

1 x 185

Wayne L said...

ran on track, agree with Brian...very windy.

3700m total
1200/1000/700/500/300

monroe said...

Skills & Drills for me today.
10 free standing hand stands
10 muscle ups
10 TGU's per side 35#
10 weighted pull ups followed by 1 dead hang pullup and ten squats
10 snatches per side 35#

I can now do muscle ups in slow mo, no kip, which I can only attribute to KB training, turkish get ups in particular. Lots of hand stands probably help in strengthinging the shoulders, as well.

B_A said...

Row (set @ 5)
1217/1013/774/514/278(3796m/2.35mi)

definitely max effort on last couple, not sure if it was max on first

D E M said...

Rowing for a total of 3906m.

Max said...

Row

1288/1041/772/532/274

3907 (+73) total

Gary said...

Rowing
5:00--1389m
4:00--1158m
3:00--899m
2:00--623m
1:00--344m
Total: 4413m

J. Bell said...

I'm way behind. Did Friday's WOD. Rowing with 1/2 interval rest (boy that was a bad decision):
5 min: 1330 m (2.5 min rest)
4 min: 1055 m (2 min rest)
3 min: 798 m (1.5 min rest)
2 min: 542 m (1 min rest)
1 min: 287 m (dead tired)

Tried to do 10 M/Us, but too exhausted. Had to quit after 5.

J. O'B said...
This comment has been removed by the author.
J. O'B said...

Initially skipped this WOD. One week later:
Row total - 3705m (1200?/975/750/500/280)
? due to problem with display setup

Russ said...

Row - pace was generally 1:30/500m:
1926
1495
1170
800
380
5771m