4 RFT:
250m row
10 power cleans, 95/65lb
10 burpees
1 rope climb (or 5 ground-to-standing)
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GWOD: 10 slow squats facing wall, 10 slow squats with back to wall
BA WOD: 5 RFT:
200m run
10 one-arm overhead dumbbell lunges, 5 each arm
10 push-ups
20 squats
Strength: DE: overhead squat 10×2 @ 60% 1RM
CFE WOD: 3 RFT:
Run 400m
15 deadlifts, bodyweight
12 handstand push-ups
CFE WOD 2: 5 RFT:
5 / 5 kettlebell snatch, 1.5/1 pood
5 / 5 pistols
25 double-unders
TM WOD: Partner WOD: AMRAP in 15 minutes:
One partner does back squats, 85/55lb, the other does 400m runs
Count your total reps individually, then add your score as a team
Here’s a terrific account of running the half marathon from Erica Irwin, posted on the Youth section of pcog.org. All you present and future long-distance runners should give it a read!
It reminded me of another epic essay, one of the most inspiring ever, from Dan Arnfield, on running a 5K “without stopping once.” Well worth the time to read!
Max push presses (75 lbs for men; 55 lbs for women) in 2 minutes. You can do it anytime during the month, just have someone to time you and count your reps. Post your score and we’ll put you on the Wall of Fame:
Abraham Blondeau: 95
GWOD: 3×10 on a skill you have yet to master
BA WOD: For time:
50 Sit-Ups
Dumbbell Farmers Carry to Hill*
4 rounds of: 10 DB Thrusters; Hill Sprint; 10 Push-Ups; Run down hill
DB Farmers carry back*
50 sit-Ups
*20 Air Squats if you put sown DB on walk
Strength: Front Squat 10×2 @ 65%
CFE WOD: AMRAP in 8 minutes:
5 power cleans @ 65% 1RM clean
10 double-unders
TM WOD: AMRAP in 10 minutes:
5 deadlifts, 185/135 lb
100 yard run
BtW mean: 11 rounds