warm up
450m run
then...
20 dynamic toe touches
20 single skips
5 knee jumps
3x
------------------------------------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
5 sets x 3 reps @ 78%
Front Squats
10 sets x 3 reps @ 83%
Strongman
Axle Continental Clean & Jerks
5 sets x 1 rep
H.A.P (Heavy As Possible)
Endurance
RUN
600m run
3 minutes rest
400m run
2 minutes rest
300m run
1 minute rest
200m run
30 seconds rest
100m run
AIRDYNE
20 second sprint
10 seconds rest
8x
SWIM
800m swim
4 minutes rest
2x
------------------------------------------------------------
WOD
30 sit-ups
Endurance
RUN
600m run
3 minutes rest
400m run
2 minutes rest
300m run
1 minute rest
200m run
30 seconds rest
100m run
ROW
600m row
3 minutes rest
400m row
2 minutes rest
300m row
1 minute rest
200m row
30 seconds rest
100m row
AIRDYNE
20 second sprint
10 seconds rest
8x
SWIM
800m swim
4 minutes rest
2x
------------------------------------------------------------
WOD
30 sit-ups
30 Deadlifts (225/185)
30 Double-unders
30 Overhead squats (95/65)
30 Pull-ups
POST TIME AND EXTRA CREDIT TO COMMENTS
I FINALLY got to go to this gym I found. I got there and realized I forgot my jump rope...FAIL! So I left out the double-unders.
ReplyDeleteAnd everything in the gym was in Kg *giddy laugh*
Deadlifts = 60Kg (132lb)
OHS = 30Kg (66lb)(I didn't look at the Rx, otherwise I wouldn't have done this much weight)
Pull-ups = small jump off flat surface of DBs
13:38
Extra Credit:
Back Squat 5x3 60Kg (132lb)
Front Squat 10x3 50Kg (110lb)
**went lighter since it's been a couple of weeks
Just noticed that I wrote 45lbs for the OHS weight after you posted and its supposed to be 65#...so you were spot on with your weight! Good job!
Delete-Danyelle
Nadyne - 147# DL; (120)singles; 17# OHS; jumping PU
ReplyDeleteGood WOD. Must work on my shoulder/squat flexibility.