Thursday

Remember, whether running with a pack, barbell or our local favorite, the log... watch your vertical movement. Shuffle, don't run hard. Your traps will thank you.

 

Dae Han
Three rounds for time of:
Run 800 meters with a 45 pound barbell (be practical - If there are cars, rush hour, etc. grab a heavy DB for your run...) 
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

 

A nice post-wod shoulder stretch to finish this off? Hit the bands baby.

 

Here's more good ammo in the low carb = heart health saga. Including an interesting line about sticking below 15gms of "net" carbs per meal. Gets your wheel turning. Thank you Dr. Davis.

 

 

Comments

[Ray]

1/17/12
400 run
30 box jumps 24"
20 wall ball 20 lb

28:40 4 rounds

[Shammi Potter :-)]

I loved this workout!! Love rope climbs!! Thanks Steve for all your help!! Time- 29:11 (45lbs on 1st run and 35lbs on last 2), 3 rope climb ascents each round, and 45lb thrusters (babying the ol' shoulder) :-) Awesome evening!! :-)

[Suzie]

35:19 35# plate for each run, 6 rope pulls per round and 45# thrusters. Thanks Steve for help with the thrusters.

[Joseph Aihara]

27:08 (ran w/35lb plate, rope climbs, 75lbs on thrusters)

[Chris]

29:53 Rx...kicked my butt!

[John]

3 rounds
200m sandbag run (45 lbs)
18 burpees 7:46
then 10 min to find 3 max power cleans
210-215-220
then 400m sandbag run
20:41

[Chris B]

10 rounds of yesterdays workout.

10 push ups
5 deadlift 135 #
8 push press ( 2 rounds at 65# rest at 45#).

Nice to work out with Janine again.

[Janice]

Wow Nicole you look great! Nice form!

[Betsy Young]

Awesome picture Nicole...get em girl!!! How does she look so cute while maintaining perfect form and throwing around a decent weight? We don't hate you cause you're a fitness model! :)