Coach Mike joining class alongside John A. 3+ Hours Before/After CF or CFE Strength & Conditioning WOD
Swim Bike Run or C2
5 x 500m Rest 3 minutes
RPE @ 90%
Active Rest in between rounds:
On the second minute of rest between rounds 1 minute AMRAPS
Round 1 - Sit Ups
Round 2 - Air Squats
Round 3 - Burpees
Round 4 - Push Ups
Round 5 - Walking Lunges (this is following the last round)
This looks like a good one Coach Erin. I'm in for the C2 version.
ReplyDeleteYeah it does, this looks sweet!
ReplyDeletewhoa. stellar.
ReplyDeleteWow, I'm going to have my ass handed to me tonight. That's what I get for not doing anything remotely physical for the past week or so. See you at 6!
ReplyDeleteJenny, how'd the marathon go??!?!
ReplyDeleteI plan on getting this one in at 5....from the way that the 2x500m post WOD went this morning, I don't expect my rows to be anything exceptional.
Ah yes, I remember these variations with the Urbanathlon training, only here they are individualized. Those burpees are going to be tough!
ReplyDeleteGreat question Gina!
ReplyDeleteB Shand who could forget the UES's that brought home the gold.
Direct quotes from Coach Harris at the Urbanathlon after party:
ReplyDeleteMike: Hey Jonny
Jonny: What's up Mike
Mike: I got something to show you.
Jonny: Cool
Mike: Do you have one of these?
Jonny: Nope but congrats
Mike: ahh man, maybe next year
I had "pulls out huge Urbanathlon gold medal from pocket and gives a big smile" right before "Do you have one of these?"
ReplyDeletehahahaha I love all this chatter on the Endurance blog! Looking forward to this WOD tonight. I'll be doing it at some point this week so should be interesting!
ReplyDeleteAs long as I don't have to row another 5K, I am in!
ReplyDeleteExcellent WOD last night, tuff keeping up with Mike. Shins are still tender but hey i have training to do so i have to suck it up.
ReplyDeletei will be out of town until Saturday so i will miss thursdays workout.
Joshua B
wasnt able to make it last night...got called into work last minute :(
ReplyDeleteBUT i did the workout this morning and it was tough!
My 500m times went waaaay down after doing all of those squats!
Good workout!
JV I don't quite remember it like that but I was pretty giddy so I gotta trust The Judge.
ReplyDeleteGreat workout last night! It was fun trying to track down Joshua, even though it didn't quite happen. Held rows pretty steady around 1:48 throughout.
This just took me out of the game, awesome wod Erin! Alongside big TomW this afternoon.
ReplyDeleteSubbed Pull Ups for Burpees.
Rd 1
500m - 1:45.1
Sit Ups - 40
Rd 2
500m - 1:48.7
Air Squats - 50
Rd 3
500m - 1:52.6
Pull Ups - 31
Rd 4
500m - 1:58.1
Push Ups (game standard ones) - 32
Rd 5
500m - 1:56.4
Lunges (1.5pood kb each hand) - 17
Rows made me want to keel over by the third round, but I really enjoyed it!
johnA sucked me into this one this afternoon...felt like i was going to lose my lunch.
ReplyDelete500m-1:44.2
sit ups-45 (this was my only W against john...)
500m-1:44.7
squats-41 (all down hill from here on out)
500m-1:51.5
pull ups-25
500m-1:56.9
push ups (game stds)-23
500m-DNF...~1:58-2:00, had to open the door for a newbie with about 150m left
walking lunges-36
@mike H...9rds + 9DLs...damn dood!...i got my work cut out for me on saturday.