18 Mar 2010

Run 400m
Walk 100m, Run 300m
Walk 200m, Run 200m
Walk 300m, Run 100m
Walk 400m
Run 100m, Walk 300m
Run 200m, Walk 200m
Run 300m, Walk 100m
Run 400m

This workout is timed however on the walking portions you must walk!
One foot on the ground at all time.
The idea is to aim for max effort on the run portions.

Cash-out, 3 x max reps:

• Ring dips OR Muscle-ups

By CFV · In WODs

2 Responses to “Run & walk”

1. Adam Stanecki says:

   March 18, 2010 at 9:14 am

   6am

   Kaaren 21:35 (row after first 400m run)
   
   George 23:32
   
   Rees 22:30
   
   Andy L 23:24
   
   Andrew C 23:37
   
   Christian P 23:23
   
   Michaela 22:34
   
   Yen 27:50

   We used the length of each side of the block to dictate run/walk distances. So, it wasn’t exact but everyone got the desired workout in.
2. Adrian McGough says:

   March 18, 2010 at 2:25 pm

   Oh yes! I’m excited for this one. Going to run HARD tonight!