WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Wednesday
WOD
run 400m (time in sec = RT)
RT x 1 = total burpees
RT x 15 = total weight moved doing thrusters
RT x 2 = total sit ups
movements can be broken as necessary
Post to Comments
1 comment:
This style of workout has a lot of potential, I'm not sure if it's been done else where, but it came to me as I was driving to the 6:30 session. I've been struggling with motivation when it comes to running, this seemed to work.
So awesome work everyone who did this one.
I gave it a shot but for myself and the "fast" runners, I scaled it up the thrusters a bit...so it went down like this:
400 M run, 1:08 = 68 sec.
68x1 = 68 burpees
68x20= 1360# , 95# thruster, 14 rep
68x2= 136, situps
Time: 13:21
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