Workout looks pretty easy today. Just a few sprints. There’s no burpees after each one, so it should be smooth sailing. FALSE. Every sprint is a maxed-out, all-out, balls to the wall, pedal to the metal, effort. You will feel the remnants of this one for a while. Many of you will only do 5-7 rounds. Seasoned veterans – you may need to scale too (don’t let ego get in the way).
This is a great workout. Respect it.
10 rounds of:
100m Sprints
Compare to June 1/12
Congrats to everyone who took part in Tough Mudder and Mud Hero this weekend!
Mob + WUx1
10 squats
10 GM
10 sit up
10 box jumps
samson stretch
skipping 2 min
WOD : 10x 100m spints
1) 16.22
2) 16.69
3) 16.69
4) 16.82
5) 17.09
6) 17.13
7) 17.37
8) 17.44
9) 17.56
Ran out of time to do sprint number 10 but I am pretty sure I would of been able to keep it under 18 sec so I am happy with the results! Was getting pretty light headed after the last 2 sprints.
Great job!!
Those are great times Val! Nice consistency. 🙂
Warmup
WOD: only had time for 8 100m sprints
16:28
16:04
16:22
16:56
16:70
16:28
16:53
16:72
Did not feel as terrible as the last time I did this WOD. Still tough though. Great job 6amers! Shane…you were speedy!
Thanks Mario for the tips on running. It helped with my starts.
consistant and fast!
Wow!! Almost sub 16 sec!! Amazing!!
Super fast Gillyon. You’ve got this sprinting thing figured out, I’d say! Almost sub 16 seconds is pretty awesome.
Mobility + WU x 1
10 squats
10 good am
10 sit up
10 24″ box jumps
samson stretch
2 min skipping rope
No Strenght
WOD 10 x 100M sprint
1) 14:22
2) 14:50
3) 15:53
4) 15:78
5) 15:97
6) 15:88
7) 15:94
8) 16:10
Too light headed to run another round.
wow! Fast times!!
Nice work Francis! These sprints (if you’re giving them all you’ve got) take a lot out of you. 8 rounds is really good for your first go at this one 🙂
I watched you run a couple of these Francis – nice work, you pushed hard!
Mobility
WUx1
-10 Squats
-10 Good Mornings
-10 Sit ups
-10 Box jumps
Samson stretch
2 mins of skipping
WOD: 10x 100m sprints
1) 18:63
2) 18:63
3) 18:29
4) 18:65
5) 18:94
6) 18:97
7) 19:22
8) 19:80
Ran out of time to complete the last two runs.
Great job everyone – speedy times!
WU as posted
2 min skipping
6 Rnds 100 m sprints
Fast= 15:19
Slow= 16:82
The closest I came to puking since I started.
Nice job!!
FAST!
After seeing these times…you can never say you aren’t a runner. 🙂
Thanks ladies
WHAT?? You can run!!! Look a those times! Nicely done! You can be sure I’ll be all over you next time there’s a running WOD, my friend (insert evil laugh here).
P.S. No whining allowed!
Mobility
WUx1
10 Squats
10 Good Mornings
10 Sit ups
10 Box jumps
Samson stretch
2 mins of skipping
WOD: Scaled to 10x 100m Row
Fast–>17.9
Slow–>19.1
No PR last time was much faster on the rowing.
Really disappointed to not being able to do this one for the running 🙁
last time had calve problem, today upper groin acting up at the start on the initial run.
Lots of great times out there morning crew!
rowing looked way worse than running. Great job! 🙂
Having rowed all of the running wods for the last month(?) I agree with Gillyon, rowing always the easier option and on the sprints I’m thinking it might just be worse (I’ll let you know this afternoon 🙂 ) Great job Gabriel. You always give 110%!
*isn’t always
Nice work with the rowing Gabe! That had to suck…
mobility
Warm-up x 1
10 squats
10 good mornings
10 sit-ups
10 box jumps
Samson Stretch
2min skipping
WOD:
10 x 100m
17:70
18:41
18:10
18:88
18:44
18:85
19:03
19:10
18:78
18:02
This was an interesting one, would like to see the times lower next time. Thanks Michelle for seeing these through to the end with me.
Mob
WU x 1
10 Squats
10 Good Mornings
10 Sit ups
10 Box jumps
Samson stretch
No Strength
WOD: Scaled to 10x 100m Row
1. 23.2
2. 22.9
3. 22.8
4. 22.2
5. 22.4
6. 22.6
7. 22.6
8. 21.8
9. 21.6
10. 21.8
Fastest 21.6 / slowest 23.2
PS…thanks for the push on the last 3 rows Wendy – it really helped!!
Mobility
WU x 1
10 squats
10 good mornings
10 sit-ups
10 box jumps
Samson stretch
2 min skipping
WOD: 10 x 100m sprint
1. 22.07
2. 20.60
3. 20.32
4. 20.00
5. 20.25
6. 20.47
7. 20.59
18:82
18:69
18:53
19:75
18:65
19:31
My legs hurt.
Nice to have you back… Missed your groaning!!
Sorry that I wasn’t coaching this morning….the commentary was probably hilarious. 🙂
Nice run times Denis! Congrats 🙂
Wu
7 x 100 m sprints
17:44
17:06
17.22
17.75
17.43
17.97
17.94
Felt really light headed for about 30 min after that… Probably could have completed 10 rounds but i think i got my money’s worth!!
Nice!! Came a long way since your injury!
Look at you! Great work on the running. That Achilles healed up nicely! 🙂
Thanks girls! Must say i was praying to the non-injury gods before this one… Few!!
Wux1
No strength
10 x100 m run
1- 15.50. 2- 15.75. 3- 15.85. 4-15.60.
5- 16:38. 6-15.88
Rob Brydges
WU x 1
10 x 100m sprints – did 8:
0.21,09
0.21,69
0.21,66
0.22,75
0.23,41
0.23,28
0.23,18
0.23,22
Mobility
WU
10 squats
10 GM
10 sit ups
10 box jumps switched out for burpees because my youngest got scared by the box jumpers!
samson stretch
Skipping 2 min – Got 15 DUs unbroken, starting to get back to normal!
WOD : 7 x 100m Sprints
Range: 19.10 – 21.34
This workout completely wrecked me. My shins, my quads, my calves…there just doesn’t seem to be anywhere that isn’t screaming bloody murder right now. This was the first time I brought all 3 kids to a workout…gave me an extra push when I just didn’t want to run anymore. 🙂
Deceiving on paper, but this is one of those “wrecked me” workouts! Great job!!
Mobility Class
WUx1
-10 Squats
-10 Good Mornings
-10 Sit ups
-10 Box jumps
Samson stretch
1) 13:12
2) 13:68
3) 15:58
4) 15:31
5) 14:44
6) 15:34
Kodos to anyone who did all 10 rounds.
Fast!!
Those scores don’t even make sense to me! GREAT job!
Awesome times.
Holy fast!!! WOW Trent.
WUx1
2 min skipping
Running Drills
10 x 100m sprints:
15:21
15:68
15:58
17:48
18:58
18:00
18:32
18:78
18:28
18:06
PR of 2 round
did 8 rounds last year 15:07 – 18:56
Mobility
Wu x 1
10 squats
10 good mornings
10 sit ups
10 box jumps 30”
Samson stretch
2 min skipping
No strength, practiced pose running
Wod: 10 x 100m sprints
1- 14.87
2- 15.28
3- 15.66
4- 16.10
5- 16.35
6- 16.44
7- 16.56
8- 16.06 not sure how I sped up!
9- 15.87 really not sure where this came from..
10- out of time
Great work 6 amer’s.
Great class Mario
Speedy!!
Wu x 1
800 m jog
10 x 100m sprints
16.02
15.99
15.68
15.28
15.78
16.68
16.22
17.12
16.37
16.19
Not my best showing but what can you do.
10 rounds! Not too shaby!
Maybe you need mud thrown at you to go faster…. 😉
Or you could blame the head injury.
Still not too shabby, Jack!
It just wasn’t my day. Had a sore hamstring from the first sprint.
Mobility
WU
10 OHS
10 Good AM
10 Situps
10 Box jumps
WOD
10 x 100m sprint
1 – 18:68
2 – 17:33
3 – 17:58
4 – 18:88
5 – 18:89
6 – 18:72
7 – 19:22
8 – 19:41
9 – 18:78
10 – 18:82
Mannnn that was something haha !! Glad my times were all under 20 🙂
Wow Chantal! You might feel that tomorrow 🙂
Ohhh I think I will… I was going to stop at 8 rounds and then I was like “Ohh what’s one more” and then well… I can’t stop at 9 right hahaha 🙂
10 rondes… Bravo!
Mobility
WU X 1 of the following:
10 squats
10 good mornings
10 sit up
10 box jumps
800m jog
skipping 2 min
WOD : 10 x 100m sprints (scaled to 6)
1) 15.41
2) 16.25
3) 17.60
4) 16.63
5) 17.06
6) 17.97
10 rounds of a 100m Sprints.
Scaled to 8 rounds
1) 19.60
2) 20.09
3) 21.31
4) 21.12
5) 20.90
6) 21.60
7) 21.21
8) 20.87
Thanks Amanda. You always managed to find me hiding behind the fire hydrant he he.
Congrats Cam on your 13.12 run.
I liked this work out a lot.
LOL you were cracking me up!
GREAT job on your runs!!
Mob + WUx1
10 squats
10 GM
10 sit up
10 box jumps
samson stretch
skipping 2 min
10 rounds 100 m row
19.2
18.2
17.9
18.0
18.4
17.9
17.9
17.8
20.7. Fell off the seat!
18.5
18.0
LMAO! “Fell off the seat”. Sorry to laugh but I’m sure you see the humour in it now. 🙂
Those are some pretty good row times! Well done.
Posted WU x 1 = 2 min. skipping
18.50
18.06
18.31
18.84
19.85
19.62
20.13
I did this WOD 2 years ago & it was still very vivid in my memory. So when I started to feel that little wave of nausea, I played it smart & called it quits after 7 rounds. Just disappointed that I couldn’t keep my last sprint under 20 seconds.
Some really fast times today.
mob wux1
WOD 100m Sprints
14.5
15.38
16.48
17.28
17.68
17.06
17.19
17.31
Good job to the 5:45 class everyone was pushing hard to the finish
Great work Craig. Sub 15 on the first one? Niiiiiice!! 🙂
Mob
WUx1
10 squats
10 good mornings
10 sit up
10 box jumps
samson stretch
skipping 2 min
WOD : 10x 100m sprints (scaled to 7 rounds)
1. 20.63
2. 22.12
3. 22.47
4. 22.88
5. 22.97
6. 23.17
7. 23.74
WOD: 100m sprints
1.) 18:06
2.) 18:50
3.) 17:93
4.) 18:19
5.) 18:72
6.) 18:84
7.) 18:65
8.) 18:38
9.) 18:22
Ran out of time. Fast sprints today! Way to push hard everyone.
A big congrats to all the tough mudders an mud heroes! Awesome job!
1- 15.09
2- 14.34
3- 14.34
4- 20.59
Round 2 was done with good technique for running, felt great, round 3 was me using long stride and wasting energy, completely did me in, showed in round 4. Tapped out.
MOB
WUx1
10 squats
10 good mornings
10 situps
10 box jumps (used a box for the first time…yay!)
Salmon stretch
2 minutes of skipping
No strength
WOD-10×100 m sprints
1) 22:68
2) 23:72
3) 23:44
4) 23:66
5) 24:12
6) 24:34
7) 24:59
8) 24:28
9) 24:44
Out of time for the remaining sprint. Thanks for the tips on pose running Mario. Legs are very wobbly!
Mobility
WUx1
{10 squats
10 good mornings
10 sit up
10 box jumps (20″)
samson stretch}
Skipping 2 min
WOD: 10x 100m sprints – scaled to 8
20:47
21:53
21:72
22:47
23:00
22:37
23:88
23:50