Sprinting on all fours
There are so, so many ways to sprint. Some of my favorites are hill sprints, sand sprints and of course, crawling sprints. Each of these provides a unique experience, but they all allow us to challenge our conditioning with relatively low impact movements that won’t be slowed down by too much load or technicality. Each round should be all out. As much as we want our “score” to be low, this style of workout really does its job when we leave nothing on the table from round one (don’t give in to the temptation to use the first few rounds as “warm ups”). So get those hips loose, get down low and get moving!
STR:
Front Squats 4-4-4-4
WOD:
10 rounds @ 2 minutes
50′ bear crawl
10 wallballs
*Score is your slowest round
🙂
paws (and claws) up
FS: 130#
WOD: 46 secs (10# MB)
This WOD encompassed my two least favorite movements. Did 3 rounds with 14# MB but kept missing target every 4th throw. I quote Erin “This blew.”
630 was def finding their inner beasts with the crawl. Nice work!
you still get brownie points in my book for even daring to go balls out (no pun intended) with the blue 14# 😀
The 14# medball got no love for the ~5ft crew
True story. 🙂
Front squat: 225#, I was too tired for this
WOD: 33 sec, 20# ball. I was either 31 or 33 seconds for almost every round, depending on how quickly I transitioned from crawling to wallballing.
FS: 95# – Nice to feel like 100# is a possible front squat without falling forward. Guess I have a new goal :)!
WOD: 49 seconds (14#, though I should’ve no-repped myself sometimes)
One thing I like about WODs with a Lot of one movement is that I often feel myself getting better at it and having it feel more intuitive as we go. I still kinda hate the bear crawl, but it was nice to get faster throughout.
that 100# is close enough to smell it!
FS: 255# PR
WOD: 52 secs with 30# ball
Crawl sprints were fun. The wall balls weren’t.
FS: 145#
WOD: 36 secs w 10# ball — this felt like volume training FOR UR BUTT
FS: 225#
WOD: ’40 seconds #20 ball. I really don;t like crawling, I find it uncomfortable and was dreading this wod, but it wasn’t so bad as I imagined.
-On a side note, it was awesome seeing Rich do his magic on the crawl, Damien as well. Thundercats!
HO!
FS: 245#, this felt heavy today, though did back squat yesterday
WOD: 30 sec, first round was the slowest and sped up each subsequent round. Was down to 26 sec by the end.