Running Repeats

They are smiling cause it was cloudy for their running wod!

Today's WOD:

For 20 minutes:

  

Run 400 meters 

  

Rest precisely the time of the previous run.

Warm-up:

1. 30 Doubleunders
2. Samson Stretch
3. Air Squat x15
4. Sit-up x10
5. Hip/Back Extension x10
6. Pose: Wall Drill 2x20
7. Pose: Carioca x4
8. Pose: Forward Lunge x4
9. Pull-ups x10
10. Ring Push-ups x10

MOD:

Pose Running

Post-WOD:

Weighted Pull-up 3-3-3-3

Roll & Stretch

Per pound Joel is the strongest man of the day as he does a pull-up with 70 lbs!

CFTally Athlete Results:

David C. 1:46 , 1:46, 1:48, 1:52, 1:53 / 25-25-35-35

Monica 1:59, 1:52, 1:53, 1:58, 1:53 / Assisted 

John 1:34, 1:28, 1:27, 1:27, 1:28, 1:30, 1:24 / 45-55-70-90

Kelly G. 1:56, 1:41, 1:43, 1:45, 1:54, 1:29 / Assisted 

Stewart 1:37, 1:36, 1:32, 1:32, 1:21, 1:27 / 45-70(2)-55-60

Teresa 2:05, 2:09, 2:08, 2:12, 2:13 / 10-12-10-12

Levi   1:28, 1:27, 1:26, 1:29, 1:30, 1:31, 1:25 / 25-35-50-60

Trey G. 1:42, 1:37, 1:41, 1:47, 1:51, 1:52 / 10-25-

Courtney 2:06, 2:08, 2:22, 2:28 / Red band

Kim 2:00, 2:13, 2:10, 2:16 / Red band

Rich 2:00, 1:47,  1:41,  1:40,  1:44,  1:34 / 30-30-30-30

Terri 2:02,  1:58,  1:57,  2:07,  2:09 / Strict, 5, 5, 5

Liz 2:02,  2:01,  2:7,  2:08,  2:08 / Assisted 

Debi 2:50,  3:01,  3:11 / Assisted

Shaun 1:31,  1:35,  1:38,  1:49,  1:43,  1:36 / 45-55-52.5-

Rick 1:26,  1:36,  1:32,  1:47,  1:47,  1:46 / 25-45-55-70

Joel 1:22,  1:37,  1:29,  1:37,  1:52,  1:54 / 25-45-55-70(2)

Kelly B. 1:57,  2:17,  2:23,  2:18,  2:10 / Assisted

Keith 1:46, 1:58,  2:13,  2:13,  2:04 / 25-25-25(2)-20(1)

Wayne 1:30,  1:53,  1:48,  1:56,  2:20 / 45-55(1)-50(2)-45

Trey C. 1:17,  1:24,  1:24,  1:27,  2:30,  2:05 / 45-55-70-90(0)

Jennifer 1:52,  1:45,  2:07,  2:00,  1:53 / Assisted

Anne Marie 1:58,  1:56,  2:14,  2:16,  2:08 / Assisted (First WOD!)

Kate 1:48,  1:52,  1:55,  2:06,  2:10 / Assisted

Red 2:15,  2:04,  1:58,  2:30 / Blue