Strength/Skill Work: Sprint Drills
WOD
400m time trial
Full recovery then…
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Sets may be broken during the minute. The WOD is completed once you are unable to complete the designated number of pull-ups within the minute.
Name 400m time/500m row Pull-ups # of rounds plus reps
Bruce 1:23 7rnds+4 green
Frank 1:08 9+6 green
Shonnie 1:18 8+5 green+purple
Jason 1:09 run/1:49.7 row 8+8 no bands thru 5 rnds, then blue
Eva 1:59.9 500m row 13+10 green + purple
Daniel Smith 1:01 13+13 no bands
Kimberly 1:24 10+9 blue
Leslie 1:29 7+7 green
Rustan 0:55 11+11 no bands
Phil 1:02 13+4 no bands
KK 1:12 9+9 “lavender”(placebo purple)
Mike P. 1:20 10 green
Betsy K. 1:04 8 no bands
Jen L. 1:25 7+7 green
Jennifer S. 1:31 8+4 green
MCK 100m sprints on urg 9 blue
Steven 1:07 11+7 blue
Chris G. :57 11+9 no bands
Corey :53 13 no bands
Ooo, missed a good one. Someone would have had to carry me for the 400, my legs are f’ing toast.
Jason 1:42 19 jumping He wanted to quit early but he did not.
Jerry 1:22 12+6 no bands I was toast