Tag Archives: Run

Friday the 11.07.14

W.O.D amrap 30 minutes 400 meter run 40 kbs 24/16kg 30 wallballs 20 box jumps 10 deadlift 102/70kg 1 rope climb

Leave a comment     Exercises: , , , ,

Friday the 20.06.14

W.O.D “KELLY” 5 rounds 400 meter run 30 boxjumps 30 wallballs 35 minute cut off point Novice = 3 rounds Intermediate = 4 rounds Advanced = 5 rounds

Leave a comment     Exercises: , ,

Friday the 28.04.14

W.O.D AMRAP 25 minutes 10 front squat 60/40kg 10 total box jumps 24/18″ 10 kbs 32/20kg Every 5 minutes run 400 meters Score is total reps completed

Leave a comment     Exercises: , , ,

Wednesday the 23.04.14

W.O.D prowler push – 3 by 20 meter push then 21 deadlift 90/60kg 400 meter run 15 deadlift 400 meter run 9 deadlift

Leave a comment     Exercises: , ,

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: