5 RFT:
15 kettlebell swings, 2 pood/1.5 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
Post time to comments.
Latest Entries »
300m shuttle run
2 min. max sit-ups
Max strict pull-ups, 1 set
Bodyweight
Waist measurement (belly button height)
WOD: “Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95 lb
21 burpees
What a success! Congrats to everyone who participated in the 2015 OKC Memorial Marathon. Over a quarter of the HWAC student body ran in it, along with both of your P.E. instructors and a handful of others from the local congregation. Post thoughts and results in comments below.
Also, here is a recovery WOD for you to do today. Perform each movement with light to medium weight. This is NOT a timed workout. It is a recovery workout to get you moving again:
- Glute Ham Developer Sit-ups: 3 x 15
- Glute Ham Developer Hip Extensions: 3 x 15
- Kettlebell/Dumbbell Swings: 3 x 15
- Bench Press: 3 x 15
- Pull-ups: 3 x 15
WORKOUTS:
WOD 1 (3 pts):
5 rounds for time:
15 hang power snatch (75/45)
15 overhead squats (75/45) View full article »
Here’s a series of great drills for you to be practicing everyday leading up to race day. View full article »
WORKOUTS:
WOD 1 (3 pts):
10 rounds for reps:
30 seconds of burpees
30 seconds of rest
30 seconds of dumbbell thrusters (40/20)
30 seconds of rest
View full article »