Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG
Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG
Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m
082725
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Category Archives: WOD
082325
4 x 15m sled push – worked up to 175kg
4 x 15m sled pull – worked up to 115kg
16 min EMOM
60s row @ 14c
60s wall ball @ 15
60s box step up @ 15
60s rest
080825
20m Sled Push @100, 115, 125, 135KG
20m Sled Pull @100, 115, 125KG
16M EMOM
60s Row – 13c
60s Wall Ball – 15
60s Box Jumps – 15
60s Rest
072325
3R of:
15 Squat Thrust
10m Sled Push @70KG
15 Russian Twist @7kg
11:14
072125
30% Simulation Redline @ 70% Inensity 12:27
071525
Box Squat 3×5 @80KG
Romanian Deadlift 3×10 @ 70KG
WOD
25 Cal Ski
2R:
50 Squat Thrusts
70m Mule
40m Sled Push + Sled Pull (Alt 10m’s)
Buyout:
25 Cal Ski
Finisher:
100 Squat Thrusts
100 Russian Twists
*Evertime Break, 3 Pull Ups.
6 Breaks total.
071325
Redline Simulation Mens Doubles With Jason – 31mins +
071125
60m EMOM
60s Ski 11cals for 15mins, then 10cals for 15mins
60s Row 11cals for 15mins, then 10cals for 15mins
60s 10m Sled Push 55,75,95 (increase every 10mins)
Only managed 30mins. 11 cals is insane. Went too hard.
070625
Redline Mix Doubles Simulation w Dee-Lyn
32:31 | 149BPM
070525
Redline Singles Intermediate Simulation @ Savage Gears
31:46 (Missed 70m of Mule Carry) | 149BPM