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Sprints and Ruck Runs

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Strength by Mr. H — 10 Comments

November 14, 2012

In class SWOD: 4-rep max shoulder press

WOD: Sprints and Ruck Runs
For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:

All-out sprints
Sandbag runs (50/35)
Walking

Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.

10 I did this!

Tags: sandbag carry, sprint

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WOD: Three Runs; SWOD: Back squats

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Strength by Mr. H — 14 Comments

November 7, 2012

WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)

In-class SWOD: Back squat 4-rep max

9 I did this!