Tuesday, October 18, 2011

10/18/11 - RUN

Skill Development:
Pistols - 10 min

Met-Con:
For Time
2 mile Run - Sprint 30 seconds, Walk 10 seconds

Assistance:
Chest to Bar Pull-ups - 4x15
Reverse DB Flies - 2x15-20

Notes:
For the run, do 2 miles of sprinting for 30 seconds and then walking for 10 seconds. Repeat this interval until you complete a full 2 miles.
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3 comments:

  1. RickOctober 18, 2011 at 8:13 PM

    I think my lower back has got some problems...I can't run more than 800m before its full on clenched tight and almost spasming...pretty painful too...anyhow, finished the run but it took me 22 min as I had to stop and lay down and pull my legs into the fetal position to stretch out my back...kind of sucky. oh well...

    ReplyDelete
  2. JeremyOctober 19, 2011 at 6:04 AM

    I went for a 6 mile run on Monday because I couldn't do the WOD

    ReplyDelete
  3. Jeff DallonOctober 19, 2011 at 6:22 AM

    Pistols: I warmed up with a Pistols progression, getting deeper each set.

    Met-Con: 13 min 49 sec

    ReplyDelete

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