FROSH
Partner WOD: AMRAP in 4 minutes: (1 point)
One partner does 6 sumo deadlift high pulls (75/55) while the other does 4 burpees—then switch
Endurance WOD: Sprints (3 points)
Run : rest = 1 : 1
0:00 – 10:00 — 200m sprints (around 1 bay of parking)
10:00 – 25:00 — 400m sprints (around all bays of parking) — maximum of 4, then go straight into
25:00 – 40:00 — 800m sprints (to far side of IA and back) — maximum of 3.
If you finish 8 200m runs, 4 400m runs and 3 800m runs, you get 4 points for this WOD.
SOPHS
Endurance WOD: Sprints (4 points)
10 x 200m sprints — 4 x 400m sprints — 3 x 800m sprints — run : rest = 1 : 1
16 I did this!
Intense workout. i really loved it. I got 7 rounds in the 200m sprint. 4 in the 400m. 2 in the 800m.
I still need work on doing the sumo dead lift high pulls, it feels awkward to me lol. The running was great up until the 800m mark…that was tough! I got all my rounds in for the max except the 800m, which I only finished 1 before passing out 🙂
200s: 38-38-37-38-38-38-39-39-40-42
400s: 1:38-1:30-1:26-1:27
800s: 3:17-3:11-3:10
22:05 total running – 40:55 total time.
Tough! Especially the first 400 and 800, after so little rest.
My calves are lit up!
Great workout. I haven’t done anything like that since I was training for track back home. My time was 41:38 and I also cut off about two minutes of wait time.
I need to start doing some more training like this on my own, to prevent shin splints. I got a really bad one in my left shin today, but we’ll have another chance with the 5k coming up.
Wooooooooooooooooowee. I am so tired from this workout, I finished the whole thing in 46:10…glad I finished all of the max runs, even though I went over time. Great (although unpleasant ;-)) training for swans in flight!
I was able to complete 8, 4, and 2. Running isn’t one of my strong suits so I’m really looking forward to improving it!
I really liked this workout! I was able to complete all the sets (10, 4, 3) in 44:18. I really liked how we switched up the workout type to all running from the mix with weight lifting. Great training for the upcoming Swans in Flight run!
Great workout! It makes me feel good and alive after running. The workout was an excellent preparation for Swans in Flight run. .I see myself improving over time.
There was so much running! It wasn’t hard for me until I took a break. The breaks were long, but I didn’t now I could run so far!
This morning (in South Carolina) I ran for 24 minutes, mixing it up with burpees, squats, lunges and push-ups. Unknown distance.
Very difficult workout and I think the hardest part was the mental challenge, but I loved it a lot!!!
I was able to able to complete: 9 200m sprints, 4 400m sprints, and 2 800m sprints. It was really helpful to have some of the girls run together to help push ourselves and stay at an even pace.
I completed all the runs in 46 minutes. The 800m run was the most challenging since I reached the struggle point halfway through it each time. As always it was a really enjoyable challenge. I also learned not to eat a big lunch before PE class.
Soph workout. This was exhausting. I finished all of it except for the last 800 m. sprint. Good prep for the 5K though!
This running was hard. But, I’m so glad that I did it. I pushed my self to finish another 800 and it felt amazing afterwards.
This was tough! I got 8 rounds the for the 200, all 4 rounds for the 400 and 1 round for the 800. Overall it pushed me.
Tough workout. Great for the legs!