Category Archives: 400M Run

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