(215) 291-2968 Sunday - Jan 24, 2021

WOD 013112: Rinse and Repeat


Today was a good day to take advantage of the nice weather and to test our discipline during our sprints. I saw some folks look at the board and say “Run 400m for 6 rounds…with a rest?… no problem!” WRONG! This interval workout is designed to push you EVERY SINGLE ROUND! The main objective was

Today was a good day to take advantage of the nice weather and to test our discipline during our sprints. I saw some folks look at the board and say “Run 400m for 6 rounds…with a rest?… no problem!” WRONG! This interval workout is designed to push you EVERY SINGLE ROUND! The main objective was to hit the run as hard as you can and keep that time consistent, with a short rest in between each round. The rest period should have been just enough recovery to hit it hard again and again with the same level of vigor.

This workout came up on CrossFit.com the other day, check out this link below:

WOD Demo with Brian MacKenzie by Again Faster Equipment

Warm Up:

250m Row

3 Rounds

5 Pull Ups

10 Push Ups

Strength WOD:

Bench Press

5-5-5+

Conditioning WOD:

6 Rounds

400m Sprints

– Rest 90 seconds between each round –

 Rules For Running in the Neighborhood:

– Walkers Have The Right-Of-Way!  If you see someone on the sidewalk walking, please be courteous and transfer your route to the street.

– When making the corners please take a wider angel than you normally would, this will help avoid clobbering anyone walking in the opposite direction.

– As a Tip try and avoid the sidewalks all together keep your routes tight to the cars parked along the road and remember to HAVE FUN and BE POLITE!

 

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