Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 080409.
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“Kelly”
Pack-ish scale (modified ball weight)
Five rounds for time of:
Run 400 meters
15 Box jump, 60 cm box
15 Wall ball shots, 6 kg ball to 250 cm
Time: 23.31.
(Runs: 1.56, 2.03, 2.00, 2.07, 1.56)
Done outside on the track.
1.5 minute improvement over my winter “Kelly” time, I’ve also doubled the ball weight (3 kg to 6 kg).
I’m still red in the face (20 minutes later) and my body is thrashed.
KELLY at Pack scaling…
5rds - 400m run (1:30, 1:37, 1:47, 1:53, 1:53 on treadmill)
15 box jumps
15 thrusters @ 20#
TOTAL - 20:34.43
My goal for next time will either be (a) well below 20:00, or (b) complete at Rx’d.
I think this may be a good time to take a cycle off. My left shoulder is feeling loose and my right elbow is starting to flare with the old tendonitis from my baseball days. Perhaps a couple days down with plenty of rest & stretching will do me some good. Although I hate to read a WOD in the morning and not do it…better safe than sorry, I guess.
I’m doing a 5k road race today. What is a good alternative to doing the 400m run? What is an equivalent bike? Thanks in advance.
Either row for 500 meters, or: on the bike, take your normal 400 meter run or 500 meter row time and ride that long (at a good clip), then use that distance for each interval.
