Endurance:
4 rounds for distance: Run 1:15 seconds; Rest 45 seconds
Try to run approximately the same distance on all four efforts.
WOD: Nancy
5 RFT:
400m run
15 OH squats, 65 lb
Alternate WOD:
5 RFT:
200m run
7 dips
14 kettlebell swings, 1 pood
21 sit-ups
« Four Rounds 11/10 Men »
Runs: 1,490 meters total. Tapered off on the last two runs a bit.
Did a modified version of the second WOD:
5 RFT:
Run 200m
5 handstand push-ups
10 GHD sit-ups
15 kettlebell swings, 2 pood
15:14
Nancy -18:55 55lb – I don’t think my form was very good though. I wasn’t really getting deep enough and my wrists had pins and needles afterwards. I need more practice at this movement.
Run: 1350 meters My last run was a little shorter than the rest.
Nancy: 18:50 at 55lbs
Alternate WOD
17:53
My upper body is really sore from this, but this workout seemed pretty balanced. I’d do it again 🙂
Completed Nancy – not sure of the time, last to finish 🙂
I really struggled with the overhead squats (45lbs), need a lot more practice to strengthen my wrists and get the movement right.
I did the alternate WOD and it took me about 13 minutes to finish it.