Compromised Running
3R of:
25 Walking Lunges/Leg
30 Squats
400m~ Run
Blog
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030825
Warm up
5 rounds
5 pull ups
10 push-ups
Superset 5-3-1-5-3-1
Bench Press 60-63-67-62-65-70
Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)
4 ROUNDS FOR NFT
12 DB pullovers @12.5KG
12 DB pec flys @7.5KG
12 DB reverse flys @5KG
1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
3min Rest
4 rounds
2:30 Ski 500m
1:30 Rest
Later
4 rounds
2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
1:30 Rest -
030625
1.6km warm up run
Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg
4R:
20s weighted front rack march
25m sled pull @100kg100 back extensions
1.6km cool down run
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030425
2 rounds
5/3/1 superset
Bench press 58,62,65,60,63,67
Weighted c2b pull up 2.5,5,10,5,7.5,124 rounds for NFT
12 db shoulder press 8kg
15 ring rows
12 db lateral raises 5kg
12 barbell upright rows 10kg4x15s front rack weight hold @75,95,95,95kg
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030225
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 -
010325
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 raises5R of:
1min thrusters @14,14,14,12,14
1min burpees box jump over 24” @11,11,11,9,8
90s rest