Beep Test – did up to 6.
then:-
Partner WOD with Dee-Lyn
Accumulate 5000m
1000m Ski, top of the minute 5 Box Jumps
1000m Row, top of the minute 6 Burpees
1000m Assault Bike, top of the minute 7 Wall alls
1000m Ski, top of the minute 8 Lunges
1000m Run, top of the minute 8 Lunges
Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105
3R for quality:
8 Single leg contra lateral DL /leg @10kg db
8 bench step up /leg @15kg plate
8 Slow tempo calf raises
5R of:
1min thrusters @14,14,14,12,14
1min burpees box jump over 24” @11,11,11,9,8
90s rest
70min 60-70% HR Run
40min 60-70% HR Indoor Bike
100 cal ski warm up
18M EMOM
60s 15 push ups (last 3R 12 push ups)
60s 24kg KB sumo dl high pull 15r (last 3 r 12r)
5R of:
2min 20cal row + 5 push press (30kg)
1min rest
Ran to gym
Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5
4R:
10 DB RDL (25KG DBs, 1st Round 20KG)
15 Back Extension (1x 10KG plate)
20 Reverse DB Lunges (12.5KG DBs)
3R:
15 Toes To Bar
30 Russian Twist – 5KG Med Ball
Run Warm up 10min
Then:
2x8min
3Min Rest between rounds
Speed just over 5min/KM
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
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
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.