July 14
Deadlift 3-3-3-3-3
July 16
3 RFT: Run 200m, 15 kettlebell swings, 10 box dips
Out-of-class workout
For time:
40 squats
1 min. hollow body hold
30 burpees
1 min. plank hold
20 walking lunges
1 min. chair sit against wall
10 push-ups
Category: .Silver Club
Deadlift 3-3-3-3-3
July 9 | In-class WOD
3 RFT:
12 deadlifts
9 jumping pull-ups or ring rows
6 front squats (same weight as deadlift)
Post time and thoughts to comments.
Out-of-class WOD
4 RFT:
Run 200m
25 squats
Post time and thoughts to comments.
3 rounds:
Run 2 minutes
20 burpees
40 jumping squats
30 sit-ups
20 deadlifts (can use broomstick, heavy ball or bag of groceries)
10 push-ups
For distance (go as hard as you are able):
Run 4 minutes
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 2 minutes
If you want to, you can track your distance on runningmap.com.