Endurance:
4 x 10 min on, 2 min off
Strength:
Back squat: 5-5-5
Press or bench press: 5-5-5
Deadlift: 5
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
10 sit-ups
Category: .Your WODs
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments
40-30-20-10 rep rounds for time of:
Wallballs, 20lb
Push-ups
Knees-to-elbows
4 rounds:
1 minute max calorie row
1 minute rest
1 minute max rep thruster (95/65)
1 minute rest
Post rounds completed to comments.
Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups
Post rounds completed to comments.
Thumbs up with the finish in sight. #SwansInFlight5K 2015
Thanks for coming out for another successful Swans in Flight 5K. This year, we had 106 participants! Results below the break:
10 I did this!