run

26. jaanuar 2016

A) STRENGTH

  • Four sets of:
  • Back Squat x 8-10 reps
  • Rest 20 seconds
  • Russian Step-Ups x 8-10 reps each leg
  • Rest 60 seconds
  • Turkish Get-Up x 1-2 reps each arm
  • Rest 60 seconds

B) WOD

  • Cash in
  • 30 X 10m Shuttle Run
  • 30-20-10
  • Knees to Elbows
  • Wallballs
  • MNT Climbers

4. september 2015

A) FOR QUALITY

  • EMO2M, for 16 minutes (8 sets)
  • Halting Snatch Deadlift + 2 Hang Squat Snatches
  • Build over the course of the ten sets to today’s heavy

B) PARTNER WOD FOR TIME

  • Teams of 2
  • 400m Run
  • 300m Run
  • 200m Run
  • 100m Run
  • 200m Run
  • 300m Run
  • 400m Run
    – P1 completes a 400m run,followed by partner 2
    – P1 completes a 300m run, followed by partner 2
    – Continue in this fashion through the ladder

3. september 2015

A) STRENGTH

  • 4 Sets
  • Deadlift 3-5 reps
  • Weighted Push Ups 5-7 reps

B) WOD

  • Elevate your heart rate maximally during each interval. You need to push as hard as you can go!
  • B1) Alternating EMOM x 12
    • Minute 1: Max calorie row
    • Minute 2: Max rep power snatch 40/30kg
    • Minute 3: Rest
      – Rest 3 minutes –
  • B2) Alternating EMOM x 12
    • Minute 1 & 2: Run 400m into max rep burpees over the box
    • Minute 3: Rest

28. august 2015

A) STRENGTH

  • Back Squat 5X5 reps
    Between Sets Ring Hold 20-30 sec

B) WOD

  • AMRAP 15 Minutes:
  • 10 Goblet Squats 32/24 kg
  • 15 Toes to Bar
  • 200 m Run
  • 10 Rope climbs in free order if the rope is free

 

24. august 2015

A) FOR TIME

  • 10 to 1 of:
  • V Ups
  • Superman Rock
  • Then Peform 20 M Handstand Walk with back against Wall

B) WOD

  •  With a continuous running clock, perform the following:
  • 0:00 – 1000 Meter Row
  • 5:00 – 50 Burpees
  • 10:00 – 30 Strict Pull-Ups
  • 15:00 – 50 Wall Ball Shots
  • 20:00 – 30 Box Jump Overs
  • 25:00 – 800 Meter Run

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