5K Run

WOD:

For time

Run 5k

Results:

Distance: 3.99 miles, 26:45 time, 6:42 pace

So I went over 5K…so what!

Post WOD:

4 Rounds

50 meter sprint 60%

Rest :45 seconds

50 meter sprint 80%

Rest :45 seconds

50 meter sprint 90%

Rest :45 seconds

50 meter sprint 100%

Burpee Box Jumps and Thrusters

Warm up: 15 squat therapy. Keep getting closer to the wall

Strength: Find heavy clean complex

1 power clean

2 hang squat cleans

Results:
2 sets at 96#,
3 sets at 115#,
2 sets at 120#,
1 set at166#

WOD:

21-15-9

Burpees Box jump, 24″

Thruster, 95 lbs

Results: 11:33

Post WOD: Run

Results:

image

I wanted to see how I would fair with a couple miles after this particular workout. Thrusters are taxing on the knees and I felt it with my pace during the run.