Posts Tagged ‘Run’

Friday
Shoulder Press, 5, 5, 5.
AMRAP in 10 minutes of:
3 Wall runs
10 KBS
400m run

Thursday
Front Squat, 5, 5, 5.
AMRAP in 10 minutes of:
200m Run
8 Thrusters, 40%-50% of 5RM FS
10 Box Jumps

Thursday
Strength
Front Squat, 5,5,5,5,5.
“Nicole”
AMRAP in 20 minutes of:
Run 400m
Max rep Pull-ups
Note number of pull-ups for each round.

Tuesday
“Helen”
Three rounds for time of:
400m Run
21 KB Swings, 1.5 Pood
12 Pull-ups

Saturday
For Time:
400m Run
10 OHS
15 Cleans
20 Pull-ups
25 Walking Lunges, 45/25 plate
30 Push-ups
35 K2E
40 Box jumps
45 Sit-ups
50 Air squats
400m Run

Saturday

For time:
Run 400m
21 KB swings, 1.5 pood
21 Thrusters, 95lbs
21 Pull-ups
Run 400m
15 Push-ups
15 Burpee Box Jumps
15 SDHP, 95lbs
Run 400m
9 Ring Dips
9 HSPU
9 Muscle-ups
Run 400m

Saturday
Five rounds of:
Run 200m
20 Pistols, alternating
10 Burpees
Note: No classes tomorrow.

Saturday
Partner WOD
40 Burpee Box Jumps
50 K2E
60 Walking Lunges, plate overhead 25/45
70 KB Swings
80 Wallball Toss
90 Pull-ups
100 Squats
400M Sandbag Run, 25/50

Sunday
Open Gym WOD
“Helen”
Three rounds for time of:
400m Run
21 KB Swings, 1.5 Pood
12 Pull-ups
Post time to comments.

Saturday
Class Update: No classes tomorrow.

ALTERNATING WITH A PARTNER, ONE COMPLETES THE RUN, WHILE THE OTHER PARTNER GETS MAX REPS OF THE EXERCISE. THEN SWITCH.
400M RUN / BOX JUMPS
400M RUN / WALL BALLS
400M RUN / SIT-UPS
400M RUN / KB SWINGS, 1.5 POOD / 1 POOD
400M RUN / PULL-UPS
Your score is total reps divided by [...]