WOD
Intervals:
On every 30 sec. mark, of a continuously running clock, complete 1x 100m.
(Example: 100m in 19 sec. = 11 Sec. before the start of your next run).
12x 100m
Rest 3 Minutes
6x 100m
Rest 3 Minutes
3x 100m
(Post your fastest and slowest interval time to comments)
Men's 4x100 meter relay finals at the Beijing Olympics.
11 comments:
Which cert does CF teach the flying Chinese technique for running the 100m?
This workout looks awesome! I can totally do this one...except for the running. I can't complete the running sections. Looks like I'll be doing some hardcore resting!
The flying Chinese technique. That was too funny. I needed a good laugh this Monday morning, sitting here at work at 9am, the flying Chinese technique... that was a really good one ;)
I completed the level 1 cert this weekend, and I got a 92 second PR on Fran!
7/31/10 Fran, 75# 7:32
I'm finally at the point where I can say I *almost* am sad I'm missing a running WOD.
This is exactly what I need today. A new PR!
WOW Dan that is great! How was the cert? How were the coaches? Looks, like you and I both had John Gilson and Pat Sherwood.
Nice Dan. Did you do the Reston one?
OH I finally found Dan in the pic.
10:00 am
Karin 100-50
5:00 pm
Kristian 100
Dan 100
Terry 100
Vinu 100
John M 100
Amee 100-75
Kim 100-75
Thomas 100-50
Anita 100-50 (1-2 dnfs')
6:00 pm
Cain 100
Mike G 100
Gabe 100
Meghan 100-75 (5/16)
Mike T 100-75 (4/17)
Mandi 100-75 (?/?)
7:00 pm
Evan 100
Rachel 100-75 (2/19)
100-75 (4/17) (sorry, it was 2 for each of first and second round).
Post a Comment