Tuesday, November 23, 2010

Tuesday November 23, 2010

500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes

Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees

It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.

7 comments:

Fitness Estrella said...

Paul - 40 C&J, RX'd
135#
This was a good WOD! I finished my row at 1:45 and had to walk from the bay through the station to do my C&J's. I was at about 6 C&J a minute for the first 3 or so minutes and then picked it up. I never brought the weight down (always dropped it). I started the run at 8:03 and finished at 9:58. NO BURPEES!

I did 30 C&J's for time on 4/21/10.
Paul - 3:34 135#

Jen B. said...

If anyone would like to do this one with me tomorrow (WED.) let me know...I am open most of the day.

Anonymous said...

Krista
I ran @ 2.6 miles this morning; 22:43.

Leslie and I did WOD from 11/19/10 in afternoon:
3 Rounds
400m run
20 Push Press
30 sit ups

15:03; 65lbs.

Didn't like this wod...wanted to do 70lbs on Push Press but 20 of them...hmmm...not!!

Thank you Leslie; you can take your nap now!:)

Leslie A said...
This comment has been removed by the author.
Leslie A said...

That was a fast post Women!! I didn't care much for this one either. This was my 4th WO for the week. Krista has been my push partner for sometime; if I did this WO alone today, it would of been easily 20/25mins for me!! Thxs! Nate thx you for being my pace car on our run!!

3Rds
400m
20 Push Press
30 Situps

16:16
65lbs

Jen B. said...

Did this one with Krista...made me push a little harder. This was a good WOD.

500m row ~ 2:10
31 C&Js @ 65#
400m run ~ 1:50

Had 5 seconds to spare on the clock...could have done one more C&J!

Anonymous said...

Krista...
This is a good WOD to push yourself on!

500m row ~ 2:30
35 C&J's @ 65lbs
400m run ~ 2:04

Jen you probably could have done 3 more C&J's and still have caught up to me on the run...
:-)