Category Archives: 400M Run

102617

MetCon – Three Rounds For Time:

  • 400M Run
  • 12 Front Squats (95#)
  • 21 Box Jumps (24″)

Time = 11:35

101717

Back Squat 6 x 3 @ 85% – 6 sets @ 260#

Metcon

  • 30 Thrusters (65#)
  • 400M Run

Time = 2:35

100717

5 Rounds for Time of:

  • 400M Run
  • 15 KB Swings (53#)
  • 15 Goblet Squats (53#)

Time = 22:42

091917

3 Rounds for Time of:

  • 400M Run
  • 2:00 Rest
  • 400M Row
  • 2:00 Rest

Time = 18:52

Run Splits:  1:23, 1:24, 1: 26

Row Splits:  1:27, 1:36, 1:36

Pretty happy with the running!

091417

MetCon

  • 1 Mile Run
  • 15 Bodyweight Bench Press (Scaled to 115#)
  • 800M Run
  • 15 BWT Bench Press
  • 400M Run
  • 15 BWT Benchpress

Time = 21:04

081617

  • 200M Run
  • 10 KB Swings
  • 10 Goblet Squats
  • 10 Pullups
  • 400M Run
  • 8 KB Swings
  • 8 Goblet Squats
  • 8 Pullups
  • 200M Run
  • 6 KB Swings
  • 6 Goblet Squats
  • 6 Pullups
  • 400M Run
  • 4 KB Swings
  • 4 Goblet Squats
  • 4 Pullups
  • 200M Run
  • 2 KB Swings
  • 2 Goblet Squats
  • 2 Pullups

080717

For Time:

  • 27 KB Swings (53#)
  • 27 Burpees
  • 400M Run
  • 21 KB Swings
  • 21 Burpees
  • 400M Run
  • 15 KB Swings
  • 15 Burpees
  • 400M Run
  • 9KB Swings
  • 9 Burpees
  • 400M Run

Finished in 19:58, just before the 20 minute cutoff.

062117

Getting Weird

  • 21 Thrusters (95#)
  • 21 KB Swings (53#)
  • 400M Run
  • 15 Thrusters
  • 15 KB Swings
  • 400M Run
  • 9 Thrusters
  • 9 KB Swings
  • 400M Run

Time = 15:23

Shoulders are extremely sore after this metcon in addition to the past few days WOD’s.

053117

Metcon – 4 Rounds For Time:

  • 400M Run
  • 25 Situps
  • 25 Back Extensions

Time = 16:38

051117

Cleans & 400M Run

10-8-6-4-2 Cleans @ 135# w/ each set followed by a 400M Run

Time = 14:38

04.03.17

4 Rounds of:

  • 10 Ring Dips
  • 400M Run
  • Rest 1:00

Time = 30:20

Last set of ring dips to 10:00

062215 – Lift & Metcon

Front Squat

175# – 5 x 2

MetCon

400M repeats w/ 3:00 minutes rest x 4

101004 – Front Squat and MetCon

3 Rep Max Front Squat

Up to 220 lbs.

3 Rounds of:  400M Run / 10 Push-ups / 10 Pull-ups / 10 KB Swings (53 lbs.)

Time = 9:30

100823 – Back Squat and MetCon

Back Squat:  215lbs. x 3 / 230lbs. x 3 / 245lbs. x 4

MetCon:  3 Rounds of: 400M Run / 15 Burpees

Time = 8:08

100817 – Row/Run

3 Rounds of:  500M Row / 400M Run

3:20, 3:35, 3:51