Strength: (Men only)
Endurance: Three runs:
1) Run 1K exactly at 5K pace. Rest 2 to 3 minutes.
2) Run 1K 10 seconds faster. Rest 2 to 3 minutes.
3) Run 1K 10 seconds faster than round 2.
WOD: For time:
25 wallballs, 20/14 lb
25 push-ups
25 kettlebell swings, 1.5/1 pood
25 walking lunges
25 deadlifts, 155/95 lb
25 burpees
So I thought we were only running 2 laps around parking lot and we were suppose to get it under 8 minutes so that we could rest before we jumped into the workout. But then after doing the two laps in 4 minutes 33 seconds. I find out we have to do one more 2 laps around parking lot. So I give it my all again and end with 4 minutes 45 seconds. Mr. Burns starts talking about the last lap and I thought he was kidding until everyone got up to start another lap around the parking lot. After this lap I’m so extremely excited that it was almost over until I realize no one ahead of me was stopping (I thought we were just going around for 1 more lap not 2) so I went around again with everyone else and finally finally ended the endurance training at 5 minutes 15 seconds. I actually like that i was so confused because I don’t think i would have given it my all each time.
For the regular workout with all the 25 reps I finished at 11 minutes and 21 seconds. Overall I think this is one of my favorite workouts all year! =D =D =D
For the endurance:
1) 4:55 for the first k
2) 4:35 for the second k
3) 4:58 for the third k
WOD: finished in 8:24
1st K – 3:16
2nd K – 3:12
3rd K – 3:10
WOD: 12:00??
Endurance:
1k – 4:25min
2k – 5min
3k – 5:08min
13min and something seconds…
I only remember the last one was 3:50 and the fastest, and I probably am not capable of maintaining that for long.
8:27 – the dead-lifts were trickier – I have been doing them a little wrong. On the bright side, it was nice to get back into some KBs – my shoulders appreciated it haha.