Daily WOD – May 18, 2019

AMRAP in 3 minutes of:

  • 5 front squats (185/115#, ~70% 1RM)
  • 7 burpees
  • 9 toes to bar

Rest 3 minutes, then repeat for a total of 5 cycles.

WOD Notes: For this workout, you’ll sprint hard for 3 minutes, then rest for 3 minutes. You’ll pair up with a partner who you’ll share a barbell with, and one of you will work while the other rests.  Pick a front squat weight that is challenging but allows you to go unbroken for the entire workout. For toes to bar, you should be able to do the first several rounds unbroken. Consider scaling to knee raises, toes to post, or a smaller set of T2B.

Community Notes: Happy birthday Tim Coll!

30k in May: We’re just about halfway through the challenge! Who’s on track to complete it? Post your total miles completed so far to comments!

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This Post Has 16 Comments

  1. Welp…. not on track for 30k in May. I’m at 1 mile. 17.75 to go. I’m not giving up though! There’s still 2 weeks left!

  2. I’m at 0 but I’m committed to the challenge…John, we going for a 30k in one push?

    1. Steve, if you like saying “Screw it, let’s go for 30k…” I have an event for you in September. 😉 We’ll chat at 24 Heroes.

      1. Never listen to Dave. I speak from experience.

  3. Fair warning to all who read this. I’ll be attending the 8:30 class…and I’m old…

  4. Only have 2 mi under my belt! But, I’ll get there !

  5. From your favorite “non runner” … my Fitbit says I’ve walked about 66 miles so far… that counts right?!?

  6. I’m at 10 (16 if you count before May 5, which we don’t). Steve I don’t think I’m going to hit 18 in a row but I’ll run the first or last 8 with you.

    1. I’m headed to the box now to get 5 in prior to the WoD. I’m game for 8 sometime this week.

  7. 7 miles! Anyone wanna run the 5k loop with me tomorrow after the 9:30WOD?

  8. I have 3 miles so far, 2 weeks left, it’s doable 😜. (I won’t count the 13+ miles I’ll get in at 24 Heroes next weekend).

    Steve, if i can do 31k in one shot at Labor pains, anyone can. It’s a great time and race.

  9. Anyone have a garmin watch?
    Challenge me on total distance by end of month. Im at 14 so far, 9.2 during my last two lunch breaks.

    Will join for the 30k if thats going down.

  10. I’m at 9 so far. 2 more weeks to get the rest- wish I could count next weekend 😀

  11. On track! 13.26 miles down so far (that’s 21,339.90144 meters). DE, I’ll take you up on that challenge 🙂

  12. Just ran the Valley Forge paved loop…and a few 5ks since we started. I’ll chalk that up as about halfway there. If anyone would like to join me for a 5k, always appreciate some company on runs (especially so I stop making wrong turns and the anticipated 3.2 miles very quickly becomes 4.5).

  13. Results:
    7:30
    Bri 10 (65, t2P)
    Cindy 10+17 (65, t2p)
    Faith 10 (85
    Kelly G. 12+7 (65)
    Robin 10+12 (65)
    Katy 9=6 (85, HP)
    Sydney 9+6 (85)
    Dan E. 10+13 Rx
    Steve M. 9 Rx
    Keith 10+5 (75, 5t2b)
    Vince L. 11+3 (75, 5 t2b)
    Rob K. 8+13 ((135, ttp)
    Nicole 🙂
    Ed 135 🙂
    Mel :0
    Ray Z 10+2 (165, 4t2b)
    Ricky 10+8 Rx
    Erik 8 (135, ttb)
    Frank W. 🙂
    —-
    8:30
    Betsy 11+1 (95# BS, 50su, t2p)
    Smith 🙂
    Jenn 10+6 Rx
    Megan 11+1 (55)
    John C. 9+3 (105, t2P)
    Jess V. 9+12 (45)
    Vollmer 12+8 (145# BS)
    Ron 🙂
    Tim 9_10 (105, 5t2p)
    Alexa 11+6 (65, 2p)
    Danielle 9+10 (95)
    Christine 10+8 (65)
    Tina :0
    Ben 9 (125, t2p)
    —–
    9:30
    Alex W. :0
    Chris W. (35 GS 8+10 (120#)
    Jesse Sy 10+19 (85)
    Kehl :0
    Rach :0
    Zoo :0
    Sillup 🙂
    Robbie 🙂
    Sofia 10+5 (65#. 10+9 (75)
    Shawn C. 9 (85)
    Nik 12+12
    Cei 11 (105, 16″ box, db pulls)

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