Wednesday, April 23, 2008
800m sprint X 4
Coach’s notes: Rest as needed between sets. Post times for each set to comments.
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21-18-15-12-9-6-3
95lb Front Squat
K2E
11:10
Tomorrow in Kona I get to do a run
400m repeats with 2min rest *10
Wooo hooo, bring on the sun! and no snow!!!
As rx’d approx 2 min. rest between sets.
3:22, 3:18, 3:18, 3:19. Killer wind, brrrr!
M/41/212
On TM from stop
2:58
3:06
3:10
3:20
have fun in the sun Rob.
got back into a little tabata fun after my olympic workout.
Tabata mash – squat/push ups/anchored AbMat sit ups=169/117/104
Rowing Sprints 4 x 800m with 5-6 min rest in between.
3:09
3:14
3:17
3:18
Michael today, cold run. 19:22
have fun in the sun Rob!!!!!!!
Rowing sprints for me as well 4 X 800 m with 5 mins rest in between
3:21
3:27
3:36
3:40
That was a killer! My legs are mush!
Still in Denver. Did the WOD as RX’d at the hotel gym on treadmill.
3:17
3:28
3:40
4:01
Out of the snow and onto the rower……4 x 800M Rowing Sprints with 6 min rest in between
2:43.2
2:49.0
2:49.5
2:47.3
Trevor gave us a break – it was the rower (not sure it was really a break)
Rick: 3:07.4, 3:15.3, 3:12.7, 3:12.3
Adelle 3:51.5, 3:43.9, 3:52.3, 3:53.6
4 x 800m Row:
2:45
2:50
2:57
2:57
tough mentally and physically!
Did heavy dead lift today….373 lbs x 1 …new PR!
I usually don;t make much noise. This one had me grunting.
Rowing:
3:02
3:21
3:29
3:22
Rowing:
3:13, 3:21, 3:22, 3:21
rubber legs and sore glutes! Great work Dale, JP (Jake) and Jeff! Thank you Trevor!
Grant [rower with 4 mins btwn sets]: 2:42; 2:47; 2:49; 2:53. Thanks Trevor.
Kathleen missed tonight.
4x 800m Rowing
3:30
3:42
3:45
3:45
Did 5min rest in between except for the last one did 6 mins on that one.