010424

4 Rounds:
500m Run
1k Ski
80 Wall Balls

47:33
*Partner WOD with Jason

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010324

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

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010125

90mins Run (80mins easy + 10 mins speed up)

11.13KM | 170SPM | 113BPM

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123124

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

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123024

60min – recovery indoor bike – 106bpm – 401 cals

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122924

3RM deadlift – 100kg. Conventional. No straps no belt. From the floor

5k row – 22:45

100 wall ball for time 6kg @ 6:49

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122824

30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm

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122724

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

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122624

30Min Zone 2 Run

4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

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122524

10min warm up

10R of:
60s Sprint
60s Recovery Run

Total: 5.24KM | 5:43/km (including warm up)

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