March 8, 2013

WOD - Kalsu

Friday, March 8, 2013 (White day)

1 RFT
      - 100 thrusters
      - 5 burpees on the minute every minute, at 50 go to 2 minutes
Notes: start with burpees

Calen B. - 10:46
Rob W. - 12:03

 -Strength: 3 of 15 b-bench

 -Form: practice muscle ups

 -Run: main street stairs
      - 6 loops
Rotate 15# weight vest

-----------------------------OR-----------------------------

 -Run:
     4x 800m (2 mile pace / 6 min per)
     4x 400m (1 mile pace / 4 min per)
     4x 200m (800m pace / 2:30 sec per)

-Run: main street stairs
      - 6 loops
Rotate 15# weight vest
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9 comments:

  1. UnknownMarch 8, 2013 at 12:58 PM

    Buenos fuerte Josh.

    ReplyDelete
  2. UnknownMarch 9, 2013 at 10:10 AM

    That was a good amount of running training. Even tho I'm down to 150lb this morning

    ReplyDelete
  3. UnknownMarch 9, 2013 at 3:50 PM

    Dude, as of right now I'm up to 150lb. Yeah buddy.

    ReplyDelete
  4. UnknownMarch 9, 2013 at 4:30 PM

    I'm at 155lb again. Now that I replenished my stomach. The package arrived BTW and it's sick

    ReplyDelete
  5. UnknownMarch 9, 2013 at 4:56 PM

    Dude, I want to see it. The wait has been far too long.

    ReplyDelete
  6. UnknownMarch 9, 2013 at 5:31 PM

    We should go to basin. And get Chandler

    ReplyDelete
  7. UnknownMarch 9, 2013 at 5:57 PM

    When?

    ReplyDelete
  8. UnknownMarch 9, 2013 at 6:02 PM

    After dinner. For me that's 6:15

    ReplyDelete
  9. UnknownMarch 9, 2013 at 6:21 PM

    Nice.

    ReplyDelete

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