Max effort, for total distance:
Run 5 minutes
Rest 2.5 minutes
Run 6 minutes
Rest 3 minutes
Run 7 minutes
Map your distance on runningmap.com. Post total distance to comments.
10 I did this!
Category: . P.E. Women
Deadlift 5 – 3 – 1+
75, 85, and 95% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)
Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
In teams of three, accomplish two full rounds of:
100m run with plate overhead (35/25/10 lbs) + 60m overhead walking lunge (same plate)
Dumbbell split jerks (between 9 and 30 lbs per dumbbell)
Burpees
Team member who finishes run/lunges relieves split jerker, who relieves burpee person, who then goes on the run/lunge portion. Each person makes full rotation of three exercises twice.
Post time and team’s total reps of split jerks and burpees to comments.
13 I did this!
For time:
21 power cleans (95/65)
400m run
21 push press
400m run
21 thrusters
400m run
5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 Double unders
2 Shuttle sprints – half of b-ball court width and back, then full width and back
Rest 90 seconds in between rounds.
Post time for each round (minus rest)
Deadlift 3 – 3 – 3+
70, 80, and 90% of your (new Wendler 4-rep max (or 90% of your 1RM)
Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your (new, Wendler-adjusted) 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.