100824 – MetCon

3 Round of:

Pole Run (approx. 200M) / 15 KB Swings (53#) / 15 Push-ups (Games Standard) / 15 Box Jumps (24″) / 15 OHS (75#)

Time = 16:14

090608 – Sprint Work

3 Rounds of: 400M Run / 3:00 Min Rest / 200M Run / 2:00 Min Rest / 100M Run / 3:00 Min Rest

Happy with the 100M Sprints. Need improvement on the 200M in particular. The 400M will come back soon.

Sprint Intervals

TitanFit WO

800m Sprint – 3:15

2:00min Rest

400m Sprint – 1:16

2:00min Rest

800m Sprint – 3:52

2:00min Rest

400m Sprint – 1:27

The goal was negative splits. Obviously, I did not achieve the goal. But it felt good to run.

Sprint Work

TitanFit WO

100M run
20-65 lbs Thrusters

100 M run
20-Pull-Ups

100M run
20-Sit-Ups

100M run
20-65 lbs Push Press

100M run
20-35 lbs Over Head Lunges