Alcock

4
Jun

Alcock

Run 400m
–> SDHP (65/45)
Run 400m
–> Sit-ups
Run 400m
—> Lateral Burpees over Bar/Parallette
Run 400m
—> Pull-ups
Run 400m
—> Thrusters (65/45)

Partner 1 runs 400m and during that time Partner 2 does the exercise.  After 400m they tag up and switch tasks.  The goal is to get as many reps as possible while your partner is running.  Each partner does each exercise and runs a total of 2000m.  Scoring is Seconds per Rep.  Convert total time to seconds.  Add total reps completed by both partners and determine the number of seconds per rep.

Example:  WOD takes 20 minutes to complete (1200 seconds).  If 300 total reps are completed between the two partners…  Score is 1200 secs / 300 reps = 1 Rep every 4 seconds.

Workout #1

38 Responses

  1. Kevin

    They just finished. Eds back acted up in the wod. Corinna was tagged in and blew past a few other teams. Awesome performance!!

  2. Martine

    WU x 2 of:
    3 pullups (green and yellow band)
    5 K2E
    7 kettle bell high pull (35#)
    9 wall ball (14#)
    walking lunges (1 length)

    500m row (warm up pace)

    Test: wall ball over pullup bar (14#) time : 1:47 plus 12 burpees

    WOD partner with Marc 🙂
    SDHP (45#) -> 30
    run 400m
    Situps -> 43
    run 400m
    Burpees over bar -> 11
    run 400m
    Pullups (green and yellow band) -> 10
    run 400m
    Thrusters (45#) -> 15
    Run 400m
    Time 22:09
    296 reps = 4.49 reps per second.

    Awesome job everybody! Love saturdays WOD!

      1. Martine

        Thanks Marc, great job as well. I gotta say that I never pushed myself that hard with the running and that’s because I didn’t want to you to be stuck doing most of the reps. So thanks to you, I really push myself today 🙂 Enjoy the cupcakes, you deserve it 🙂

  3. Jeff

    Special WU x 2

    500m row (warm up pace) –> 1:54

    Keep it Up!!! —> 1:04 plus 6 burpees

    ALCOCK
    Partnered with Justin

    Run 400m –> SDHP (65#) -> Jeff 37, Justin 32
    Run 400m –> Situps -> Jeff 48, Justin 54
    Run 400m –> Burpees over Bar -> Jeff 18, Justin 18
    Run 400m –> Pullups -> Jeff 27, Justin 21
    Run 400m –> Thrusters (65#) -> Jeff 13, Justin 11

    Time = 22:45
    Total Reps = 282

    Score —> 1 Rep every 4.84 seconds

    Great job Justin! Nice work everyone. That was a fun Saturday morning!!!

  4. Shawn

    Run 400m
    –> SDHP (65)-60
    Run 400m
    –> Sit-ups-60
    Run 400m
    —> Lateral Burpees over Bar/Parallette-23
    Run 400m
    —> Pull-ups-41
    Run 400m
    —> Thrusters (65)-26

    partnered with chris. Total time in seconds:1335, total reps:317

    4.62 seconds per rep.

    this was a fun wod jeff, great for the lungs!

    1. chris

      Special WU x 2

      500m row (warm up pace) –> 1:58

      Keep it Up- 1:15 plus 0 burpees

      ALCOCK
      Run 400m
      –> SDHP (65)-33
      Run 400m
      –> Sit-ups-30
      Run 400m
      —> Lateral Burpees over Bar/Parallette-15
      Run 400m (almost threw up at this point…almost)
      —> Pull-ups-16
      Run 400m
      —> Thrusters (65)-13
      these reps are estimated, i dont have my book in front of me right now, but i think thats what i did
      partnered with shawn. Total time in seconds:1335, total reps:317

      4.62 seconds per rep.
      good job shawn, thanks for running so fast lol

  5. Jeff

    GOLF on Sunday!

    We have two tee times booked at Petitcodiac tomorrow.
    2:20pm and 2:30pm.

    So far we have 5 confirmed and possibly 6 guys going.
    Jeff, Marc, Rob, Eric, Chris, Dave A.(?), and room for two more.

    Post here if you’d like to grab one of the open spots. Petty has a special after 2pm. It’s $50.00 plus tax for two players including a cart. Hard to beat $28.00 each! Plan to enjoy a famous Petitcodiac Valley Golf & Country Club cheeseburger after the round.

    Lets meet up in the Casino parking lot close to the entrance. We’ll car pool from there. Be there by 1:15pm.

  6. Tracy S.

    If I wasn’t already playing in the AM, I might have joined you!..(that is, of course, if girls are permitted :-))
    I’ll be finishing before you start, so see you there!!!
    … and Jeff’s right, the “PETTY BURGER” IS famous!!

  7. Kevin

    Just finished the chipper wod. Placed 2nd in our heat. Waiting for other heats to finish to see where we place overall.

    1. Gabrielle

      Awesome results guys and gals ( both at the game and at the gym!) 🙂 what an awesome workout that looks like! Hoping to try it later 🙂

  8. Eric B.

    WU x 2

    500m row (warm up pace)

    Keep it Up!!! —> 38 Seconds
    ALCOCK
    Partnered with Rob
    Run 400m –> SDHP (65#)
    Run 400m –> Situps
    Run 400m –> Burpees over Bar
    Run 400m –> Pullups
    Run 400m –> Thrusters (65#)
    Time = 18:43
    Total Reps = 258

    Score —> 1 Rep every 4.35 seconds

    Once again, awesome job Jeff. Great effort everybody….hell of a saturday am!

  9. Rob

    WU x 2

    500m row (warm up pace)

    ALCOCK
    Partnered with Eric
    Run 400m –> SDHP (65#)
    Run 400m –> Situps
    Run 400m –> Burpees over Bar
    Run 400m –> Pullups
    Run 400m –> Thrusters (65#)
    Time = 18:43
    Total Reps = 258

    Score —> 1 Rep every 4.35 seconds

    Awesome programming today, it was a tough wod but great none the less. The warmup and “test” leading up to it were solid too.

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