Nov 13, 2012

111412 Wednesday

WOD:
Run 5 K

Here's a suggested route:


Goal time should be at least 25 minutes or under.

After the run, complete 3 x 20 second L sits on the parallette bars or on the rings (above the rings). Time only counts while your legs are off the ground, so have a partner keep a stop watch. Use the video for development ideas.




Practice broad jumps for distance between L sits or after.

6 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Since I did a 5K last Thursday (21:40)...

Clean and Jerk
5-5-3-3-1 @ 133/133/145/155/165

Then did some mobility work.

scottnkelly9901 said...

That should read 133/133/143/153/163

Pesky metric plates...

Ross said...

IMCF SD Det. Reporting from Great Lakes Naval Station...

Did a run with the BDE CDR this morning. 4.5 mile route with about 10 functional movement stations mixed in every so often did a combination of Push ups, Air Squats, KBS, KB Snatches, Med Ball Cleans, Pull Ups, up and over the bar by any means, dips, sit ups... Good workout, great view seeing the sunrise on the beach. Pace was good but not a race by any means. took about 60 mins to complete the entire circuit as a group...

Wade said...

IMCF LA

24:46

Erik said...

IMCF LA

Rowed 5K (knee-saving measure)

21:29

*setting 5 out of 10 on the flywheel

Russ Ames said...

Made up Monday's Hero WOD....then Seminar ultimate football!