Daily WOD – Jun 27, 2019

Ricky warming up his first class!

Drag a sled 400m for time (25% SDC)

Then

AMRAP in 10 minutes of:

  • 250m run
  • 25 sit ups

WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large classes, half will drag first while the other performs the AMRAP and then we’ll switch. The SDC, or sled drag coefficient, is the sum of your bodyweight and max deadlift.  This is a loose guideline!  You may have to go up or down a bit from that number to find the weight that you can drag 400m in less than 12 minutes.

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This Post Has 6 Comments

  1. 6:15
    (Sled time, weight), (AMRAP)

    Craig (5:46,120), 4+6 (12T2B)
    DE (8:07,180), 4 (12T2B)
    Jen C. (6:54,90),4+12
    Josh (7:14,150), 4
    KTM (5:32,75), 4+run
    KTL (6:43,105), 4+run
    Iggy (6:35,155), 4+run
    Vince (6:02,100), 4 (11T2B)

  2. (Sled time, weight), (AMRAP)
    Tanya (7:12, 125), 4+run
    Katherine (8:29,120), 5
    Jimbo (8:08,180), 4+run
    Joel (6:30, 182.5), 3+run+8
    John C. (6:23,125), 4
    Kelly G. (6:46,90), 5+run
    Megan V. (7:03,75), 5
    Zoe (6:43,25), 3+run
    Mel (6:53, 55), row+ slam ball
    Mitch (6:13,105), 6+run
    Emma 😊

  3. Forget about the curveball Ricky, give ’em the heater!

    Kehl
    30-25-20-15-10-5 Air Squats
    100m Swim

  4. (7:03, 135), 6+run. I did my sit ups outside the garage . So maybe not quite 250 for me!

  5. 5pm
    Kirsten 5:50 (115), 4+1row
    Jeff 5:27 (135), 4
    Pete 5:40 (115), 3
    Quinn 7:15 (160), 🙂
    Kyle 6:06 (140), 4+1/2 run

  6. 4PM
    Abby 6:32(65), 3+16
    Tom 7:50 (115), 5+run
    Heath 6:55 (75), 3+ mega fitness
    Shawn 6:00 (105), 6
    Jesse 5:15 (115), 4
    Marissa 5:25 (74), 4 +20 extra situps
    Kevin 6:01 (120), 4+run
    Sillup 8:28 (170), 5+run
    Matt 6:47 (75), 4

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