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Saturday, June 20 2015

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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

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