Category Archives: 400M Run

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