Endurance:
Running
WOD:
5 minutes of Tabata squats, resting at the bottom every other round
Strength:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Category: . P.E. Men
Endurance:
5x800m runs with 2:30 rest in between
Strength:
3-3-3-3-3-3-3 deadlift
*work up to new 3-rep max
WOD: Fran
21-15-9:
Thrusters, 95/65
Pull-ups
Endurance: 4 rounds
Run 400
Rest 90 seconds
Strength:
Back squat 7 x 2 — descend slowly, over 4 full seconds, each rep. Work up to a max double.
WOD:
AMRAP, 7 min:
2 front squats, 135/65
2 burpees over bar
Each round, add two more reps to each exercise: 4,4; 6,6; etc.
Max reps pull-ups
Row 250m
“Benchmark” WOD
3 RFT:
Run 400m
12 deadlifts, 135/95 lb
21 burpees
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