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WOD Thursday 3-16-06

Wednesday, 15 March 2006

The Sprint-interval Benchmark...

APK Warmup

Workout: Perform the following sprint interval x 4 for time.

Sprint 100m

25 Situps

Sprint 200m

25 Back Extenstions

Post total time and splits for each sprint to comments.

Substitutions: If you're stuck inside, sub :15 of jump rope double-unders and :35 of jump rope double-unders for each sprint respectively.

Yesterday's WOD- Wednesday 3-15-06

Users' Comments

Display 9 of 9 comments

1. 03-16-2006 04:51

I'm not sure whether i should do the sprints as they might affect my knee.
I don't have a jump either so what could sub them with?

rupert

2. 03-16-2006 05:04

I don't think jumping would be better for the knee than sprinting anyway.
Just rest it or do something that doesn't put as much strain on your knee, like "leg raises".

Vain

3. 03-16-2006 05:36

Yes, unless you have a piece of cario equipment that doesn't hurt your knee to use, your only other option would be to run the distances as easy as you can (even going so far as walking them fast) without it hurting. Otherwise, it might be best to rest today.

gearsighted

4. 03-16-2006 06:18

good work out - good work out!!!
I subbed the rowing machine :15/:35 for the sprints, the sit ups took longer than expected, oh this is pkemmie, not gearsighted longing in, hmmm authorization issues.

gearsighted

5. 03-16-2006 11:27

I used my heavy bag instead(don't know why I didn't think of that before?)
subbed 100m with 15 power combos
200m with 120 alternating punches(as fast as possible)
Anyway: 10:39, the back extensions slowed me down

rupert

6. 03-17-2006 09:15

Warm up:
500m run
APK warmup 28:33

WOD Thurs 3-16-06
Original (no subs):
Sprint Interval benchmark
4 rounds for time of:
100m Sprint : 17, 23, 19, 21
25 Situps : 54, 55, 57, 65
200m Sprint : 42, 43, 41, 41
25 Back Extensions : 51, 50, 52, 53
Splits/Total: 2:45, 2:51, 2:50, 3:00 = 11.27

Warm down: 4 1/10th mile laps jog, 2 walk

Started feeling tired, but once I got moving it felt great today (though form was sagging on the last round). Warmup is starting to not feel like an entire workout.

soar

7. 03-17-2006 10:37

Didn't do this workout! Ran with Kelly in the morning for 20 minutes, then later in the evening had a big ol' dinner party and I watched after the 9 kids that were over =O

Lots of QMing outside and playing with them, and played Basketball for 1.5 hours!

If only I could find a way to transfer the limitless energy of young children to me! =]

akh

8. 03-17-2006 22:49

Didnt have any breakfast when i tried this and almost towards the end i felt horrible. I finished it and laid on the floor. I dont like throwing up nothing

my best time was my 2nd run, 1:02.

leonn

9. 03-20-2006 11:26

10:40
Turned around halfway each sprint so that took a little more time.

Bubblemaker

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