Muscle Up/Ring Dip Work
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Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Opens Workout 11.5 and 11.6 are Posted. Check out the instruction and demo videos.
Paleo Points still needed, along with that send in your helen times and fight gone bad score.
26:02.
ReplyDeleteI am not a long distance runner. That became very evident today.
ReplyDeleteLori 1600m (9:06) 40 sec. faster than previous 1200m (7:55) 800m (5:32) 400m (2:30)
Deryk I can't remember all his times exactly
1600m (6:50) 1200m (6:30) 800m (3:31) 400m (1:15)
Dip work was good - long ways to go there. Got some good help from Parker on my form, a lot different from standard bar dips. Ripped the inside of my pecs big time!
ReplyDeleteWOD - 1600 7:50 1200 6:06 800 3:50 400 1:37
Running sucks
I was running with Matt aka Mr. Competitive. I ran the first mile in 7:34, so I had a comfortable lead. But Matt kept chipping away at the lead; he got closer with each leg. On the last 400, he caught me with 50 yards remaining and we sprinted all out. I am happy to say that I won by one second! Hah!
ReplyDeleteHey! I think we may need to go to the video replay on that one. It was a photo finish but I think my lean at the tape made it a dead heat. (At least I was dead afterwards... :-)
ReplyDelete1600- 9:09
ReplyDelete1200- 7:29
800- 4:57
400- 2:16
only ran 1 mile, then did some sectional wod work. 7:37 on my mile run, pr for me.
ReplyDeleteroad the bike... 6.9 miles
ReplyDelete