Endurance: Four runs for max distance:
Run 2 min, rest 90 seconds
Run 90 seconds, rest 1 min
Run 1 min; rest 45 seconds
Run 45 seconds
WOD1: Divide class into two teams—medball cleans
– Each person goes through line and does 10—judges count good reps
– First team with prescribed number good reps wins
WOD2: Partners: 10 min AMRAP:
200m farmer’s run with kettlebell (1.5/1 pood) and medball (20/14 lb) – each partner has one; switch each round
Each partner does 10 single arm kettlebell swings, alternating hands each rep
I did:
8 x 3 reps of Good Mornings: 135-135-145-145-155-155-155-155
~Rest 5 minutes~
WOD: Half-Cindy—AMRAP in 10 minutes: 5 pull-ups; 10 push-ups; 15 squats – 14 rounds, Rx’d
Interval: 3 x 6 min for max distance; Rest 4 minutes between runs: 1,450m – 1,430m – 1,340m = 4,220m total
I was partners with Dani for the AMRAP workout and we were able to do 3 full rounds during the 6 minutes. I started the first round with the kettlebell so the next round with the medball seemed so simple. Overall, I really enjoyed this workout!
My partner was Tony Seme. We did 3 rounds in 6 minutes together.
The kettlebell!! So heavy but fun to swing. Callie was my partner and we completed 4 rounds in the 2nd workout.
2 rounds!
I really enjoyed the endurance runs…awesome prep for the 5k. Also, Eva and I finished three complete rounds on the partner workout
The endurance runs were the best, but the hardest