Friday WOD, July 16, 2010
Posted on 15. Jul, 2010 by Amie in Olympic Lifting, Workout of the Day
Tabata Squat
followed immediately by
400m Run
15 Power Cleans (155 lbs./115 lbs.)
800m Run
Post Tabata score and time to comments.
From my friend Tracy Fober, the Iron Maven. Be sure to watch for Aimee Everett around 55 seconds (catch Coach Burgener watching behind the curtain!). Coach B’s son Casey follows Aimee’s lift.
19 Responses to “Friday WOD, July 16, 2010”
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Angie
15. Jul, 2010
Amie, I think its Aimee.
Ronin
15. Jul, 2010
Angie
This WOD is made for you. You going to show up at 4:30?
Amie
15. Jul, 2010
Angie – I think you are right! Aimee has a wiggle that she does in her setup – didn’t catch that before! Thanks! I’ve corrected above.
Eric
16. Jul, 2010
146 Squats/ 10:57 @ 135
Very deceiving workout. The 400m after tabata squats was awful.
Marque roosters still missing today…. Good to have Daniel back.
Angie
16. Jul, 2010
Ronin- Did you forget that 2/3 the WOD is RUNNING….
COME ON!
Ronin
16. Jul, 2010
Oh, I missed that. Sorry…
I don’t suppose moving your legs faster is an option?
Marque roosters? See link
whisky
16. Jul, 2010
Nice, Ronin!!!
This is a time where I’d game the tabata. Pick a number that you will barely be able to complete the last round and do that number of squats every round. The reason for this is I think you’ll be less fatigued for the rest of the workout.
If I’m reading it correctly you only go through this once. I’d be aggressive with the weight if that’s the case. It’s only 15 cleans. Obviously be smart and don’t attempt a weight that will injure you.
On the running you’ll want to start as if you were going to walk. Put one foot in front of the other. Take longer steps than walking and do it at a higher pace. You should be running now.
Tony G.
16. Jul, 2010
Tabata Squa- 131
followed immediately by
400m Run
15 Power Cleans 155 lbs.
800m Run-9:02
Amie
16. Jul, 2010
Thank you for the great posts this week Whiskey!!!
Tony G.
16. Jul, 2010
Then followed by 5×3 pp 135-155-185-205-225
FrankTheTank
16. Jul, 2010
Bunch of Roosters on vacation today!
9:45 (including tabata). 5:45 without. Is that right?
155 squats
Damn Tony that is fast!
Tony G.
16. Jul, 2010
Sorry not that fast. I used a tabata timer for the squats and then started my watch right after for the wod.
Bryan
16. Jul, 2010
Looks like a great wod. I’ll be at the six o clock
whisky
16. Jul, 2010
Tabata takes 4 minutes.
Amie
16. Jul, 2010
Whiskey-saw this on FB today and thought of you http://www.youtube.com/watch?v=Cztne5dyDuk&feature=player_embedded
Ronin
16. Jul, 2010
I was thinking a tabata took 3:40?
Cool link to see how Candice stacks up:
http://scores2010.crossfit.com/scoring/compare/2010/women/#
Cool WOD today, much better then that 700 WB stuff.
105, 12:34 115#
Crushed by Angie. I’d mention that I am running on a broken ankle, but she seemed so happy.
Sara
16. Jul, 2010
good to be back on some type of schedule. Love the Roosters. Lori-so fun seeing you….look forward to more mornings!!!!
Bo
16. Jul, 2010
140 on the tabata
11:10 with 125#
I am hoping I will cool down by the time I go to bed.
Amy
17. Jul, 2010
126 tabata 75lb
10:22 time, probably could have stepped it up on the 800 m.