15 thoughts on “WOD 8-15-12 Wednesday”

1. Run on the minute for 10 minutes. I was around 19-20 seconds per 100m. My last time doing this I was around 22-23.

   Tabata sit ups: 11. I was really going for a 13 today and blew it. My last was a 12, so I was hoping to improve and over tired my abs too much.

   • Great improvement on the runs!

2. Run 100m on the minute for 10 minutes
   16-18

   Tabata Ropes
   57

   Shout out to Matt for helping me get my first butterfly pullup today… THANK YOU!

   • Nice job on the butterfly that rocks!

   • Wahoo! Great job!

3. 100m sprints on the minute for 10 minute.

   Averaged between 13-16 seconds

   Tabata ropes single waves lowest #80 all 8 rounds were 80

4. 100m sprints: 13-16, (the only 16 was the last one), just behind John most of the times
   Tabata ropes: 46 lowest (with a thick rope).

5. Run 100M on the minute: fastest 16 sec/slowest 22sec.
   Tabata ropes: 36

6. 100m sprints on the minute for 10 minute. ~20 sec

   Tabata Ropes: 50

7. Home WOD
   10,9,8,7,6,5,4,3,2,1

   Burpees, Air Squats, PushUps, Ab Mat Situps

   9:48

8. 100M run on the min for 10 min

   made it thru 4 good. Halfway thru 5 I got hit by the sniper – pulled my hammy (ouch). Looks like some days off are in my future.

   Ropes — 48

   • Dave Sorry to hear that. If you want to talk about fast healing approaches Call me G Regards, Glenn D’Avanzo Co-Owner CrossFit Synergistics glenn@cfsyn.com

     100 Chestnut St Ashland, MA 01721 508 202 9922 http://crossfitsynergistics.com/

9. 100m runs: 16 sec
   Tabata ropes: approx. 60

10. 100 m runs: 15-20 seconds
    (The “downhill” rounds were definitely more fun )

    Tabata ropes: 36

11. Runs=[16...18];
    TabataRopes=80;