Max reps pull-ups
Row 250m
“Benchmark” WOD
3 RFT:
Run 400m
12 deadlifts, 135/95 lb
21 burpees
Category: . P.E. Women
Four rounds, each for time:
Run 1 mile
Rest 90 seconds
Try for even pacing—the fastest average speed that you can run for all four repeats.
Afterward, find your average mile time in seconds. Multiply that by .62.
That will give you about the number of seconds you should shoot for as your pace per kilometer in Sunday’s 5K.
Record mile results and 1K pace calculation to comments.
Strength- Deadlift
50% x 6
60% x 4
70% x 2
80% x 2
85% x 2
90% x 2
WOD
12 minute AMRAP with a partner
2 sandbag hill sprints (45lb sandbag or 30lb medball/30lb sandbag or 20lb medball)
6 partner push-ups
12 partner sit-ups
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)
OR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Endurance: Shuttle sprints
1 shuttle sprint every minute for 7 minutes
WOD- For time:
50 pull-ups
50 sit-ups
50 push-ups
50 front squats (75/45)
50 hang cleans (75/45)
50 push press (75/45)
50 double-unders
Mobility: Hang position
Endurance WOD (1pt)
7 minute “Indian Run”
WOD (3pts)
3 RFT:
21 wall balls (20/14)
14 handstand push-ups
7 deadlifts (275/155)
Mobility (1pt)
Pistol archetype
1 additional point for sub 12:00 minutes as prescribed.