Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Big Dawgs and Pack:
As Rx’d

Puppies:
Four rounds, each for time of:
400 meter run

Buttercups:
Four rounds, each for time of:
200 meter run

Just did Grace this morning, couldnt do it yesterday, felt a tad rough from to much Beer cosumption
3:49min.
Will do the 800m’s later this evening.

Four rounds, each for time of:
800 meter run

3.52, 3.30 (PR by 12 secs.), 3.50, 3.59.

My “tactic” was to put my best effort into the second round, and I managed to improve my (March) PR by 12 seconds.
For the last two rounds, I tried to concentrate on the posture (lean forward a bit, but keep the core upright and tight).

Nice one Kammi!

I aint done this wod before but i’ve been feeling a run for a while so im well up for it.  Prob wont half way through though!

I hate running.  I’m not looking forward to this.  You can’t make me. 

I’ll let you know how it goes… 

Did Griff-run 800m, run 400m backward, run 800m, run 400m backward.
For medical reasons I have to do my running on the eliptical-same workout, alot less pain.
Time-12:51

i still hate running, but at least i’m getting better…starting goal was a sub-3:30 round.

rd. 1 - 3:17.42 (1:33.12 @ 400m)
rd. 2 - 3:31.50 (1:37.81 @ 400m)
rd. 3 - 1:40.17 (400m)
rd. 4 - 1:42.25 (400m)

pukie was knocking between 3 and 4, but I held him off…90 degrees & Iraqi dust don’t mix well with hard running.

Get some.

CFWU

Grace - 37kg - 3:54

WU
Row 500m - 1:40
Stretching

Deadlift 3 x 5 - 85kg with 1:30 rest between sets

Grace
40kg - 4min flat
First date with Grace and it was brutal!

2 Rounds of:
10 Push ups
10 Sit ups
10 Supermans
200m run

Buy in

5 rounds of 35kg squat clean, sp, bs, pj

40 sit ups and back exercise’s

800m run 4 rounds

prev rnds/ Todays Time
3.35/3.22
3.42/3.35
3.46/3.30
3.46/3.40

Felt really strong again…:) knackered now

Four rounds, each for time of:
800 meter run

on treadmill set at 1%

run times comparable to the last time I performed this WOD outside. ~3:35 rest between sets.

3:54, 3:45, 3:43, 3:42

I think it is easier to endure the pain when you have no Idea about speeds or time and only set your sights on the finish. treadmills stink. Oh yeah, machines are the enemy.

Grace (modified)
30 reps C&J 45#
5 minutes
Am happy to be getting the technique. 

4 X 800

warm up
10 beginner pull ups
10 sit ups
10 push ups

1 4:23
2 5:13
3 4:56
4 5:00

Is dry heaving a core exercise?

Puppies:
Four rounds, each for time of:
400 meter run

3:20, 3:07, 2:59, 2:44 (treadmill)
Wow, and I thought I was slow in highschool.  Still trying to zero in on a good pace.

Cash out:
4 sets: Sled, resistance band ab rows
4 sets: 3 position calf raises, 4 position pull ups
3 sets: low machine rows, ab knee raises
3 sets: twisting curls, front and side step-ups

Four rounds, each for time of:
800 meter run

This time:                       
2:53                            
3:24                            
3:22                            
3:27                            
4 Minutes rest between rounds. 

On 3/26/09
2:49
3:41
3:38
3:43
2 Minutes rest between rounds