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!
I had a total of 8 sprints, and my max weight for push presses is 60.
I had 12 sprints. My shoulders hurt.
tough!
I can’t remember how many sprints I did but I really liked that work-out (something to do with there being a walk involved? :P).
I do not know how many sprints I had, but this was a fun work out.
I think I had 6-7 sprints..
Cannot remember the push press. Probably like 45 lbs 🙂
I had 7 sprints and 100 lbs push press.
105 lbs and not sure about sprints
130 lbs for shoulder press, and I really liked the running afterwards. Great way to rev up your metabolism
Not sure about the sprints–I didn’t realise we were meant to count. It was upwards of 10, though.
I couldn’t do any of the lifting because my shoulder was injured, so I did 10 minutes of double-unders practice instead. I’m actually getting there–slowly but surely.