Slobber

10
Jun

Slobber

4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes

Score is total time to complete, including rest.

You may have heard me talk about Pose running. Here’s a short clip that highlights the method.

[youtube=http://www.youtube.com/watch?v=u7zEruVUwr4]

40 Responses

  1. Amanda

    WUx2

    (No strength)

    WOD:
    4 rounds:
    -200m run
    -30 squats
    -15 burpees
    -200m run
    – Rest 2 minutes

    T = 24:56

    Loved this one!

      1. Amanda

        I did them on my knuckles!! Had to do them pretty slow (I’m slow at them anyway, lol) and it didn’t bother my wrist! Yahoo!

  2. Patrick

    Practiced knee long jumps.
    distance: 29.5 inches

    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes

    Time: 18:57

    Used the POSE technique. It worked really well until the last round. Calves got really tired.

    1. Marc H.

      Nice time Pat. Used the POSE technique also but only on my first 200m run of each rounds and wow my calves are not use to that.

  3. Maria

    WU x 2
    Strength Shoulder Press
    1 x 45-55-65-70-75

    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes

    Time: 22:00

    Fun workout

      1. Amanda

        Well, I didn’t slobber while I was doing the workout. Well not much, anyway – not enough to name the workout after it.

  4. Jeff

    OHS – 5R
    35-45-55-65-75

    WOD —> 21:43

    Nice WOD for a Friday afternoon! Corinna, I tried hard to keep up with you.
    Sorry to those that weren’t done but I had to bail a little early and pick up my girls.

    1. Marcel

      Good job Jeff, was hoping I’d keep up to you, but a few days of eatin’ crap and drinkin’ too much does not lead to speed….

  5. Tracy S.

    WUX2
    Strength: Push Press
    (5RM) 45-55-65-75-85 (PR Reps) 🙂

    WOD –> 28:48

    This one was really..really..tough for me.
    1st round was good…even the 2nd was slow, but OK…. then breathing became the challenge to the finish. By the last run I was literally gasping for air and it took a few minutes to recover at the end.
    Glad I finished, but need to figure out to to breathe and run at the same time. 🙁

  6. Gabriel

    WUx2 – 2nd set L sit PU’s

    Strength – Back Squat X5
    155-175-195-205(f) Only got 4. No energy on these today 🙁

    WOD
    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes

    Time: 19:45

    I really enjoyed this WOD.
    Great race Marc! 🙂

    Excellent job 5:30 crew!

    Have a great weekend fella CrossFitters!

  7. Kathy

    WU x 2

    Strength – Front Squats

    45, 55, 65, 75 & 85 (PR)

    WOD 4 Rounds – Time: 22:49

    I enjoyed this workout as well and felt really good 🙂 Have a great weekend everyone!!!!

  8. Lora

    WU x 2

    Strength – Back Squat X5
    100-120-145 (stopped there…saving myself for the WOD….right Marc?)

    WOD
    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes
    Time 23:07

    *first 200m run on each round felt GREAT….not so great on the second 200m*

  9. Martine

    WU x 2
    Strength: jerk (3x)
    75-85-95-105-115(1x)

    WOD : 27:12
    Tough but I enjoyed it. Great coaching Sonia! Have a good weekend everybody.

  10. Hannah

    wu x 2
    &*%#$ ohs 5’s, all @ 15 (big goat)

    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes

    28:43

  11. Corinna

    WU x 2

    Strength: Front Squat x 1
    135-145-155-165(fail)-165(fail)

    WOD: 20:54

    Interesting running after the burpees! I quite liked this WOD!

  12. Marcel

    CFWU x 2

    strength – front squats x 3

    115-135-145-165-185

    WOD:

    4 rounds:
    -Run 200m
    -30 squats
    -15 burpees
    -Run 200m
    – Rest 2 minutes

    Time = 23:36

  13. Heidi

    WU x 2

    Cleans x 1 Rep.
    60-70-85-100-110 (F on 1st 2 attempts, but made it on 3rd. YAY)

    WOD: TIme = 21:25
    This was a tough one, but I really like it.

  14. Steph G

    wu x2
    Clean’s 1’s
    60-65-75-85-95

    WOD
    time = 24:34

    Average 4:24 each round. Could live without Burpees, they are so slow for me it’s unreal. Jogging was good, didn’t get a Stitch today 🙂 Really try to push myself on the 2nd run. Overall happy w this, so tired from a crazy week was debating if I should go today at all. Great Job 4:15; Corinna Great race 🙂 Amazed I could keep up to you!

  15. Francis

    WU x 2
    Strength Push jerk
    5 x 70-85-95-105-115

    4 rounds of:
    Run 200m
    30 Squats
    15 Burpees
    Run 200m
    Rest 2 minutes

    Time: 22:24

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