WOD
For Time:
400 m Run
50 m MB Overhead Walking Lunge 20/14 lbs
25 Push Up (Hands Off floor)s
50 AbMat Sit Up, snap knees
25 Dips
50 Wall Balls 20/14 lbs
25 Sit Up Squats
50 Romanian Deadlift (kettlebell - 1 leg)s 50/35 lbs
400 m Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/103212-runs-overhead-walking-lunges-push-up-hands-off-deck-s-abmat-sit-up-snap-knees-dips-etc/workout_sessions/new
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CFE Intervals 1:1 &1:3
15 x 50 m Sprints
*For this WOD You will do the first 5 x 50 sprints rest 1:1. Rest the same ammount of time it takes to do the 50 m sprint. Then from 6 to 15, you will rest 3 times the amount of time it takes you to do the 50 m sprint. All sprints will be done at an all out effort.
S&C
20 DB Squat Cleans (35/20)
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 Knees to elbows
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 DB Squat Cleans (35/20)
3 Rds For time.
400 m Run
50 m MB Overhead Walking Lunge 20/14 lbs
25 Push Up (Hands Off floor)s
50 AbMat Sit Up, snap knees
25 Dips
50 Wall Balls 20/14 lbs
25 Sit Up Squats
50 Romanian Deadlift (kettlebell - 1 leg)s 50/35 lbs
400 m Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/103212-runs-overhead-walking-lunges-push-up-hands-off-deck-s-abmat-sit-up-snap-knees-dips-etc/workout_sessions/new
____________________________________________________________________________
CFE Intervals 1:1 &1:3
15 x 50 m Sprints
*For this WOD You will do the first 5 x 50 sprints rest 1:1. Rest the same ammount of time it takes to do the 50 m sprint. Then from 6 to 15, you will rest 3 times the amount of time it takes you to do the 50 m sprint. All sprints will be done at an all out effort.
S&C
20 DB Squat Cleans (35/20)
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 Knees to elbows
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 DB Squat Cleans (35/20)
3 Rds For time.
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