Sunday, April 17th

16
Apr

Sunday, April 17th

kt run

Happy birthday Katie! Look at that smile!

Endurance WOD:

3 Rounds:
200M sprint
Rest 30 seconds
400M sprint
Rest 60 seconds
600M sprint
Rest 90 seconds
Meet at the Trop, we’ll jog over to Randall’s Island for our warm-up, and do our sprints there.
Bring a stopwatch if you have one.

Post time to Comments.

OLY Class:

Clean + Hang Clean + Jerk
7 x (1+1+1)

Clean Pull
4-4-4-max 7 second pace

0 Response

  1. Melissa TruHero

    There’s a CHANCE I may participate in this tomorrow. If I get to Randall’s island and decide my foot is no good, there’s a driving range and batting cage, food and drinks over there if anyone is interested. Could be for after the sprints as well. 😁

  2. dtm

    Oly Complex:
    145-155-165(2)-175(2)-185

    Pulls:
    185-195-205-215(7)

    Beautiful Sunday morning EWOD crew on Randall’s Island:
    Matt 20:18
    DTM 21:16
    Chris 21:21
    Justin 24:13
    Muscles 24:08
    Liz 24:27
    Tapout 25:37
    Sally 25:40
    Melissa *scaled 12×200
    Ada 40 minute run

    1. dtm

      That EWOD is deceivingly terrible. After sprinting the 200M the short rest makes for a tough 400M and then you have to slog through the 600M before a long rest and doing it all over again.

  3. chad

    OG
    Clean – Hang – Jerk
    135-145-155-165-175-185-195(failed jerk)
    Clean
    205-215-225(pr)-235(f)

    30 MU for Time (5-5-5-4-3-2-1-1-1-1-1-1)
    5:19rx (pr from 5:31 on 4/16/15)

  4. J Cash

    Box squats 10 reps
    95-115-135-155-185

    Bent over rows
    3×10 @145

    Power clean + 5 strict press @135

    45-30-15
    Ghd sit ups
    Hip ext
    L sit hold (secs)
    Plank hold (secs)
    28:08 thanks for that Matt, that sucked

  5. johanna

    Clean Complex: 85-95-105-115-125 (f hang clean)
    Cleans up to 140 since I apparently don’t know how to jerk anymore.

    WOD from Friday
    6 min AMRAP
    8 bench @75
    10 pistols, alternating
    4+6 Rx, thanks for the spot J$

  6. Joe

    Ran a couple miles and proved fitness has little to no positive effect on my power slice on the golf course