WOD: 9 minute AMRAP of: 800m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest 3 minutes 7 minute AMRAP of: 600m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest 2 minutes 5 minute AMRAP of: 400m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) Score = Total reps from all AMRAPs combined CFHSV Running & Endurance WOD:
Row & Run Training
Complete the following for time:
Row 250m
Run 200m
Run 100m Backwards (use road/parking lot route)
Row 500m
Run 400m
Run 200m Backwards (use road/parking lot route)
Row 1000m
Run 800m
Run 400m Backwards (use road/parking lot route)
Row 500m
Run 400m
Run 200m Backwards (use road/parking lot route)
Row 250m
Run 200m
Run 100m Backwards (use road/parking lot route)
Runner’s Core and Leg Development
50m OH Walking Lunges w/45/35/25/15lb plate
1min High Plank Hold
50m OH Walking Lunges w/45/35/25/15lb plate
Accumulate 1min Low Plank Hold
meet at CFHSV at 8am
