WOD
6
Posted August 28, 2010 in WOD by Brendan Sonnichsen

Sunday, August 29, 2010

up to no good

The official workout of the day is:

Run 5km for time.

After the run…
3 rounds of 10-15 (or until you get a burn in the working muscles) not for time:
Kettlebell swings
GHD Situps
Hip Extensions
Bench Press
Pullups

Saskatchewan-bound Athletes:

1000m run @ 50%

+

3 x [400m @ 90% effort/200m @ 100% effort/200m fast walk]

Rest 6 min

3 x [400m @ 90% effort/200m @ 100% effort/200m fast walk]

+

1000m run @ 50%

What are Psoas? and How to stretch ‘em….

6 Comments to “Sunday, August 29, 2010”

  • b-mac
    August 28, 2010 at 9:01 pm

    awwww, no 5 km for sask peeps?

  • brendan
    August 28, 2010 at 9:59 pm

    @b-mac
    I thought about it… if you feel like testing, then go for it, but if it’s a training day then train.

  • Nicole B
    August 29, 2010 at 10:56 am

    Did this one from home…well actually at Assiniboine Park…It was my first time running since I aggravated my hip flexor and everything felt fine-yay! :)

  • b-mac
    August 29, 2010 at 11:50 am

    @brendan

    werd. i know its short notice, but i got tied up this morn so i’ll hit up the run with my forerunner later, cancelled my class spot on the site. i’m gonna stick to the training, even though the 5k is tempting…

  • chris
    August 29, 2010 at 6:29 pm

    25:30 (pr).
    Hit 200 on the bench. Just sayin.

  • MichelleM
    August 29, 2010 at 9:16 pm

    My tight and aching muscles are confirmation that it really is a bad idea to run 5 km and then jump in a car and drive 2 hours without stretching or rolling out first. I have to go and fight with a tennis ball now.

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