Run Warm up 10min
Then:
2x8min
3Min Rest between rounds
Speed just over 5min/KM
stop making me run so much and stop being a nerd.
022525
Posted in Cardio, Running
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022325
Partner WOD Day
WOD1
Partner workout
4R of
250m run (together)
20 burpees
25 wall balls
30 lunges (each leg)
Time: 17:10
WOD2
5R each 150m Ski
5R each 150m Row
Time: 16:49
Posted in Team WOD
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022125
Cossack Squat 2×5 @4,6KG
Zercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KG
Weighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG
2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG
3R of:
15 Suitcase March/hand @24KG
15 KB Kneeling Around the World @12KG
Posted in Strength
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021925
Back Squat 3×3 – 80(2), 70,70
Bench Press 6×3 – 62kg
Bent over DB Row 6×10 – 24kg
Landmine Push Press – 2 handed – 3×10@30kg
Kneeling landmine Press 3×8 @ 10kg
Marching suitcase carry 3×20 @ 16kg
LXJ raises 5kg – 10,8,6
Posted in Strength
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021825
30Min Recovery Indoor Bike ride | 115BPM
Posted in Active Recovery, Cardio, Indoor Bike
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021725
12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM
Posted in Cardio, Running
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021625
Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily
4×4 Ski Erg (3min Rest) @ 2:15.5/500M
45 Kneeling KB Drag @8-10KG
Posted in Cardio, Ski Erg, Strength, v02max
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021625
Back Squat 3×12 @60KG
Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m
50 Kneeling Around The World/Side @16KG KB
Posted in Cardio, Rowing, Strength
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please attach individual lap times for reference.