BLACKBOARD – 13 May 2014


A1. Every 90s for 9 Minutes (6 Rounds)
1 Rope Climb
3 Clean Deadlifts (90% best clean)


B1. 800m Jog (65% effort)


B1. On the minute for 10 minutes: 100m Sprint


C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Are you prepared to run?  Are you prepared to run at a higher intensity?  Make sure your hammies, internal hip rotation with extension, and ankle ROM looks good.  We also want to make sure you are nice and warm before we hit the 100m repeats.  The 800m jog should be to prime yourself and work on form.

Are your goals clear?

Are your goals clear?

3 Responses to “BLACKBOARD – 13 May 2014”
  1. For those doing the hotel scene:

    On the minute for 8 Minutes: 8 DB Romanian Deadlifts & 6 Bent Back Rows


    Treadmill work: 1/2 easy pace


    Treadmill work: 20s run, 40s walk – 10 intervals


    Treadmill work: 8 minute cool down walk

  2. Dara says:

    Hello from the hotel scene. Today’s WOD was sleep

  3. Dara says:

    50# DB romanian deadlifts
    20# DB rows

    800m of I hate running

    then 30s of I hate sprinting and 30s of thank god for walking

    Lots of improvement opportunities

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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