Every 7 Min for 56Mins Alt. btw A & B
A. 30 Cal Row
15 Burpee
15 Wall Ball
B. 30 Cal Ski
10 Burpee Broad Jump
20m Walking Lunges 20kg
*Go hard then rest
5 Mins of Row
then:
5R of:
60s Wall Ball – 30% of test | 13
60s Burpee Ball Jump – 30% of test | 13m
60s Wall Ball – 45% of test | 19
60s Burpee Ball Jump – 50% of test | 19m (last one 18m)
2min Rest
20 Back Squat 40kg
Back Squat 3×8 @48KG
3R:
8 Pull Ups
10m Sled Pull @75KG
100 Pull Aparts @Yellow Band folded into 2
30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM
A. Warm up 9min EMOM
10 Burpees
8 Box Step Ups
6 Jumping Lunges
B. Prep
2R of:
5 Wall Ball
10 Sand Bag Lunges
10 KB Deadlift @24KG
5 Burpee Broad Jump
C. Engine Check
2 Min Burpee Broad Jump – 41m
3min Rest
2 Min Sandbag Lunges – 51m
3min Rest
2 Min Farmers Carry – 160m
3min Rest
2 Min Wall Ball – 42
* Race Weight
Bench Press 3×3 @65KG
Pull Ups 3×3 @16KG. Last set 2
Romanian DL 3×3 87. Last set 2
Press 3×3 @ 40KG (deload)
3R:
6 Nordic Curl (bent from hips)
6 Reverse Nordic
Max Tibialis Curl 8.5KG – 16 reps
Argus Athletics Fitness Challenge. Doubles with Jason
400m run (together)
50 Burpee toss overs
100 Squats. Holding 10KG plate
1000m Row. Partner holding 10KG plate overhead
100 Ring Rows. Partner holding elbow plank
50 Deadlifts @40KG
400m Run (together)
*All shared except Run which is done together
17:07
First Place
60 Min Zone 2 Day
5min Ski
5min Row
5min Assault Bike
15min Ski
15min Row
15min Assault Bike
137BPM
2R
8cal Row
8 BW Reverse Lunges
6 Inchworm Push Up
6 Burpee Broad Jump
20m Sled Push 50kg
20m Sled Push 100kg
4x10m Fast Shuttle Run (accelerate)
Strength:
3R
15m Sled Push @150KG
12 DB Thruster @12.5KG
3min Rest
Partner WOD with Dee-Lyn
1k Run
1k Ski
50m Sled Push 125KG
40m Burpee Broad Jump (just me)
1k Row
200m Farmers Carry 24KG KB
100m Sandbag lunges 20KG
100 Wallball
38:56 for the partner WOD
Not recovered from marathon yet. Could do alot faster.
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.