Wednesday Workouts & Back to Basics in West Gym 6am
Wod:
“Death by 10 meters”
On the minute you must complete a 10 meter sprint. Example: Minute 1= 10m sprint, rest the remaining minute. Minute 2=20 meters of sprint (down and back). Minute 22=220meters of sprinting (down and back 22x). Cones will be set 10 meters apart and you will sprint back and forth. You are trying to get as far up the ladder as possible.
Gym record is 24:00 full. Plan to conserve energy in the first 10-12 minutes, a lot of chatting is going on because the pace is slow. Once you hit minute 14, it is business. Keep track of where you are, if you mess up counting that also equals your termination. If you do not complete the prescribed sprints with in your minute, that is termination. Beat 24:00!!
Prewod:
6x :30/:30 Pull Ups
Score it total reps.
Sprinting and pivot technique for our workout.
Post Wod: Stretch and Cool Down, do what you need.
9:30 & 10:30 Workouts and Free Daycare
Lizzy
29 days ago
1@930
Bri
29 days ago
1 @ 9:30
sara
29 days ago
2 @ 10:30
Sunshine
29 days ago
2 At 9:30
byron
28 days ago
So unless my math is wrong 24 laps is 2.5 seconds per lap.
Can the 2.5 second person post some pointers or show up at 4pm?
Rick
28 days ago
Well I got up to 21 once. Tip = run really fast
UteCrossFit
28 days ago
John Wharton is 6’3″ and can run that helps