4 Rounds:
500m Run
1k Ski
80 Wall Balls
47:33
*Partner WOD with Jason
stop making me run so much and stop being a nerd.
4 Rounds:
500m Run
1k Ski
80 Wall Balls
47:33
*Partner WOD with Jason
10 min warm up run
12 Rounds:
1 Min Sprint
1 Min Recovery
5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM
90mins Run (80mins easy + 10 mins speed up)
11.13KM | 170SPM | 113BPM
3RM bench press – 62kg, 65(2)
2 min pull ups – 21
100m lunges (25kg) 5:11
5min bar facing burpee – 66
1.5km recovery runwe
3RM deadlift – 100kg. Conventional. No straps no belt. From the floor
5k row – 22:45
100 wall ball for time 6kg @ 6:49
30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm
Hang Power Clean 5 Reps – Worked up to 60kg
Accessory Work:
DB Rows 3×10 @20kg
Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
Explosive Push Ups @20kg plate @10,9,8
30Min Zone 2 Run
4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)
10min warm up
10R of:
60s Sprint
60s Recovery Run
Total: 5.24KM | 5:43/km (including warm up)
please attach individual lap times for reference.