1KM Warm up run
Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70
Bench 3-2-1-3-2-1 @55,60,65,60,65,70
3R:
5- L Sit Chin Ups
10 BB Good Morning (20kg)
15 TTB
3R:
10 Power Clean @45KG
30 Suitcase March @24KG (15R/15L)
1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM
30s hard row/ 30s rest – for time
– Try to complete 5000m in under 30 minutes
– Completely stop rowing during rest
35 Rounds | 146 BPM
Team WOD with JH and Dencyl
Station 1:
300m SkiErg
Station 2:
12 Sandbag Ground-to-Overhead (alt)
18 Box Jump Overs (alt)
24 KB Goblet Squats (alt)
24 Cal Row (12cals , 12cals)
Order:
Partner A,B,C
Station 1 – A,B,C,A,B,C
Station 2 – B+C, A+C, A+B, B+C, A+C, A+B
90 minute long run
– Keep the pace at 70-80%
– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.
Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt
Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM
50 Min Zone 2 Run
7.55KM | 6:38/KM Pace | 131BPM | 178 SPM
4R Warm Up:
12 DB Press @7.5KG
15 Inverted Row
20 BW Glute Bridge
Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105
Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67
20-30-40-50-40-30-20 Wall Balls
45S Sprint between rounds at 4:30
Stopped after the run after 50 Wall Balls 17:41
3-2-1-3-2-1
Superset Bench Press 61,66,70,65,70(1), 70(f)
Weighted Pull up 10,15,20,13,17.5,20.5
4R:
15 Dips
15 Shrugs @30KG DB
Tristan
2 minutes work/ 1 minute rest
Repeat 4 times
7 deadlift 80KG @12,8,4,16
14 cal ski erg
1. Max burpees with the remaining time
2. On your last rounds increase your work time limit to 3 minutes
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.