Tag Archives: Run

Tuesday the 15.04.14

W.O.D skill – 10 minutes of your choice then 10 by 80 meter sprints

Leave a comment     Exercises:

Friday the 11.04.14

W.O.D amrap 25 minutes 10 deadlift 90/60kg 40 meter bear crawl 20 kettlebell lunges 24/16kg 400 meter run 30 ground to overhead with a plate 25/15kg

Leave a comment     Exercises: ,

Tuesday the 08.04.14

skill = 10 minutes of your choice then amrap 15 minutes 2 rope climbs or 10 ring rows 5 power cleans 60/40kg 10 toes to bar 200 meter run

Leave a comment     Exercises: , , ,

Friday the 04.04.14

W.O.D amrap 25 minutes 400 meter run 50 double unders 40 wallballs 30 situps 20 pushups 10 deadlift 75/50kg

Leave a comment     Exercises: , , , , ,

Monday the 31.03.14

W.O.D Front rack walking lunges – 3 sets of 12 reps then amrap 10 minutes 200 meter run 7 power cleans 60/40kg 7 c2b pullups https://www.youtube.com/watch?v=BQS4Kw7q7OQ

Leave a comment     Exercises: , ,

Thursday the 13.03.14

Skill – 10 minutes of your choice W.O.D “Griff” 2 rounds 800 meters forwards 400 meters backwards )

Leave a comment     Exercises:

Monday the 10.03.14

W.O.D 15 minutes to work up to a 5 rep max thruster then 4 rounds 200 meter run 15 box jumps 24/18″ 15 wallballs 9/7kg

Leave a comment     Exercises: , , ,

Tuesday the 25.02.14

W.O.D amrap 15 minutes 200 meter run max kettlebell swings then 3 by max hip extensions

Leave a comment     Exercises: ,

SKILL 10 minutes of your choice Then “Boat Race” 3 rounds of: 500 meter row 400 meter run 4 to 6 minutes rest between each round

Leave a comment     Exercises: ,

Friday the 07.02.14

W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run

Leave a comment     Exercises: , , , ,