20091020

Wednesday the 21st of October, 2009

Push up depth check. Looks good Hasmet!

Chin over the bar. Way to go Dom...SPRING BREAK!!!

Four efforts,
???
All efforts must be within 10 seconds of each other.
Each effort starts at 10 minutes.

Finisher:
4 x 40 meter dash. Hop-Hop-Go! Four point start.

Start and finish with strength on all efforts.

Save results on all efforts until the end of the day.

16 comments:

Yamakoa said...

Four efforts huh!
My guess: OHP, PP FS, BS

Slim Biscayne said...

Ugh either way

DS said...

huh?

PANOS said...

Good try guys but no cigar.
Hey dom you forgot your weightlifting shoes. And next time I move your stuff to an area its so you DONT forget it. Got it chief.You could still make fun if you want. I love ya!

thekillatapes said...

Prett-ayy good... that's all I will say. Prett-ayy, Prett-ayy good.

Wess said...

guess we're not giving it away. here are my times though..

WOD- 3:06/3:07/3:14/3:08 then 4 all out practice exercises.

fun.

look forward to Sat WOD

adam said...

My times were 3:48, 3:45, 3:44, 3:45. But it was raining when i started so i did something different. Did i just give it away?

thekillatapes said...

My times- 3:06, 3:08, 3:12. 3:05

Feelin' goood. Good enough for a nap.

dibo said...

800m runs 3:33,29,20,11

4x40yrd finisher

just what the doc ordered

DM said...

8:30am Track w/ K-Roc
800m-3:22
600m-2:26
400m-1:36
200m-:46
400m-1:36

3:2 work:rest ratio

11:00am
800's on ten minutes
2:38, 2:37, 2:38, 2:34
4x40 finisher. Thanks for the push guys.

7:30pm
800's on ten w/P fresh off a half pound of turkey...mmmm, good
2:46, 2:45
4x40 finisher with the locals wondering what the darn heck was going on. Thanks for the push guys.

The 1 minute pull up (30 seconds up, 30 seconds down)

1 minute max pull ups-39

Ed said...

4 x 750m row 3:28, 3:17, 3:14, 3:01
4 x 100m row all at 20 seconds

Slim Biscayne said...

800m x 4
3:48, 4:04, 4:25, 4:24

Came out way too hard on the first one. Live and learn

4 x 40m sprints - all out, no clock

1 minute max pull-ups - 15

2fit2cross said...

hey the killtapes,
good work!

squat
170 x 5
190 x 3
215 x 1 +3

115 x10 x4

800 on the 10's x 3
3:04
3:05
3:02

40 meter sprints x 4

1 minute max pull ups
41
dropped once after the first 20.

PANOS said...

AM- SDL 3-3-3-3-3
225, 245, 265, 225+7

PM- 4x800mtr
2:43, 2:42, 2:46, 2:45 (PR all over the place)

DM the magic rabbit paced me for the last 2. THX.

4x40 sprints

Max Pull-ups 1 minute=40 (30 unbroken)

Yamakoa said...

3:12/3:16/3:22/3:21

thekillatapes said...

Thanks 2 Fit! Wess was instrumental as he helped me stay on pace, and Dan made it interesting on the final round with a 30 second buffer. He came nipping at my heels on the final push and passed me at the last second- I opened up the final energy boost to soon.

Rambling.. Anyway, good work everyone!