For time:
2 mile run (2 mile loops)
50 Tire Flips Men / 20 Tire Flips Women
Junk Carry 400m Men -45lb vest and 45lb plate, Women 45 plate
Sled drag 50 yds Men - 225lbs Women 135lbs
*Post weights and time to comments
Coach's Corner- any suggestions for this athlete?
Coach's Corner- any suggestions for this athlete?
18 comments:
36:30
- 45 tire flips
- 135# Sled
12:27 on two miles (17 seconds behind Lou and 27 seconds behind my goal).
135# on the sled pull (could have done more).
33:06.
34:18
180# sled pull
This almost felt like a team WOD with 6amers. Every was working hard and also pushing each other throughout the whole workout!! Very cool deal!
36:28 180# sled. Needed all the push I could possibly get from my fellow 6am warriors to get me through the sled pull.
29:17
10 tire / 90# sled.
Wow! That was a workout!!
26:23 Rx
Coaches Corner:
Overall a great lift! There's a few changes she can make to improve. She has an early arm bend during the pull, as well as pulls the weight out in front which causes her lower back to round to compensate for catching the weight forward. Avoiding an early arm bend will increase power and efficiency, while keeping the weight close to the body will allow for a stable and solid catch on the shoulders, keeping the lower back in the correct position.
Wod:
34:10 Rx
Ended up getting stuck in the valley in the driveway during the sled pull, was a most miserable experience. Regardless, great workout, I enjoyed running next to Chris during the 2 mile and keeping each other set in our pace.
I can honestly say this is the first workout that I lost sleep over. Stayed up to wait for the WOD announcement last night and couldn't stop thinking about it until I got into the box this am.
WOD- 31:25 180# sled
Definitely tough but not what I was making it out to be. Think I could have went sub-30. Because...
12:10 2-mile split is pretty comfortable pace for me; shared a tire for the flips which added time; walked the entire junk carry; and stopped once on the sled drag even though I could have probably went with 225.
Loved the energy in the 6 am group again, lots of encouragement (and weight) getting tossed around!
29:12 Rx Loved this WOD--mostly because I feel so beat up after it!!
Modified at home...
10:12 mile #1
400m carry 20# plate
9:18 mile #2
Surprised that I shaved 54 seconds off the 2nd mile! :)
Hoping to get an MRI in the next week to resolve the ongoing trap & rotator cuff issue...
I'm with Sharon Sax on this.... I actually liked this WOD! Never flipped a tire before and was a little intimidated. I am dirty & beat up. :-)
32:18
15 tire / #90 sled
I really enjoyed this, but I modified the run due to a heel flare-up.
3200m row, 20 tire flips, 90# sled
Thanks Erica for the extra encouragement through the row!!!
33:30. 16:30 on the run, which was a pretty good pace for me. 35 tire flips, 135# sleigh, rx junk carry. Definitely a tough wod, but a fun one. First time tire flipper and that was fun.
Loved this!!!
33:04
Only got 30 tire flips in.
36:03 Rx
(but only got 23 tire flips)
16:0?? 2 mile time.
38:10 #180
Paced the run with Frank S., doing pose the whole way! 50 tire flips weren't that bad but I DIED on the junk carry. Somehow after the crippling walk I was able to go beast mode and made the sled drag my bitch!
Thanks to Jane and everyone encouraging me to finish!
@ Frank....Great break down and excellent coaching points!
@Sharon....why didn't you do our WOD?
Great work by all who braved this WOD! I see a lot more "Like this WOD" then "Dislikes"!
Keep your energy and excitement ROLLING! Awesome!
30:17 rx
awesome challenging workout! when you stop the momentum of the sled you know you made a big mistake! Getting that thing to go again is a pain in the ass! My challenge was running the 2 mile so I kept a consistent pace and tried to go as hard as I could to finish strong.
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