Sunday
Run 75 minutes @ 13.1 pace
Monday
Short Interval:
Short Interval:
3 x ½ Tabata
(20s sprint; 10s rest) for 4 rounds (rest 2min between 4 rounds)
Goal is to keep all 3 distances run on Tabata’s the same
WOD: “Fight Gone Bad”
3 Rounds 1min @ each station
Wall ball shots (20/14)
SDHP (75)
Box jumps (20)
Push Press (75)
Row (cal.) View full article »
Monday
Barbell Strength:
Deload week; join gymnastic strength
WOD:
“Fran”
21-15-9 reps of:
Thrusters (95/65)
Pull-ups View full article »
Monday
WOD1: In teams of 4
8 min AMRAP of:
10 wall balls
10 push-ups
10 burpees
10 kettlebell swings
1 teammate per exercise; all 4 teammates must finish their 10 reps before moving on. View full article »
Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD: For time:
5 rope climbs
5 clean and jerks (115/65)
4 rope climbs
4 clean and jerks (135/75)
3 rope climbs
3 clean and jerks (155/85)
2 rope climbs
2 clean and jerks (175/95)
1 rope climb
1 clean and jerk (195/105)
*sub 5 strict ring rows or 5 pull-ups for 1 rope climb View full article »
Sunday
Run 60 minutes for distance
Monday
Short Interval:
Short Interval:
8 x 200m, rest 60s between View full article »
Monday
WOD: 3 rounds
800m run
25 toes-to-bar
25 deadlift (225/155) View full article »
