Row 500 meters
Run 400 meters
100 double unders
Three efforts, resting as needed.
Sub double unders with 25 burpees.
Wednesday the 29th of December, 2010
Posted on December 28, 2010 DM
11 Responses to “Wednesday the 29th of December, 2010”
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i subbed with a 7 mile run…perfect running weather
Noce work, Shloimy. But you missed the best WOD of the year.
5:06 (fast row, sloppy dubs)
4:56 (better pace, missed dubs at 61 and 85)
4:44 (slow row, started dubs 15 seconds later than rd 1. short mis at 5 then 95 unbroken)
Accelerate through this one. Don’t overhammer the row too hard, I think. Go fast as possibe, but the score is all about the dubs.
Looks like a ball
I need to get into Marathon shape if i wanna run ING in 4 weeks i have not started training yet…yes CF305 has over taken my life
Shloimy,
I’m running the ING also. If you want to get in some 6am runs, let me know. I need the miles as well.
I am up for it… I still want to do CF so we will work something out, I was planning on trying to do a 18-20 miler this or next weekend once i get one big one out of the way I should be good for the marathon,
Let me know when you’re doing the long haul…I need to do that as well.
Will you be tom @ 6am? We can work it out then?
Best WOD of the year?!?
4:15/4:13/4:17
First two unbroken dubs, last one missed once.
Used this workout quite a bit before sectionals and regionals this year. Experimented a lot with switching up the three elements. It works anyway you cut it, but this combo really works..if you attack it correctly. Rest reduces the slop and increases work capacity as the output is all quality and near 100%.
Still feeling wobbly from Sunday – Tuesday.
5:57
5:38
5:25
I’m starting to string dubs longer. This is definitely one I want to do again, sooner rather than later.
Only two efforts today – some serious posterior chain cramping (hamstings)
4:57/4:56