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 thoughts on “Slobber”

  1. WUx2

    (No strength)

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

    T = 24:56

    Loved this one!

      1. 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. 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. great job, you were fast!
      I tried the running technique but it needs some practice/tweaking.

    2. 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. 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

  4. WUx2
    strength – overhead squats x 1
    50,55,65,75,80,85(F)

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

    Time = 25:01

  5. WUx2
    strength – front squats x 3
    135,155,175,185,205

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

    Time = 21:57

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

  6. 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. 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….

  7. 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. 🙁

  8. 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!

  9. 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!!!!

  10. 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*

  11. 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.

  12. 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

  13. 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!

  14. 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

  15. 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.

  16. 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!

  17. 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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