TRACK WOD;4 Running Intervals: 4 Rds of 400m Run. (REST 1:1) Goal is to be faster each Rd REST 2 Min Between 2 Rds of 800m Run (REST 1:1) Goal is to be faster each Rd REST 3 Min Between Run 1 Mile for Time Standards, Notes & Demos: 1:1 is a WORK : [...]
"Karen" (20/14-20/10) 150 Wall Ball for Time 10'/9' Target Post Time and Scores: Standards, Notes & Demos: Wall Ball must hit target height Sq must pass below parallel Scale depth if nessassary
Tabata This for 3 rds Air Sq Tuck Jumps Hollow Holds Pushups "Stay at Each movement for 8 Rds then advance to next . 1 Min Rest between Movements. 2 Min Between Rds Total Rds/Reps is your Score Standards, Notes & Demos: Tuck Jump: https://www.youtube.com/watch?v=e3DXADKtMPU
E2M x7 (14 Min Total) Run 200m buy in: With TR AMRAP: 5 Burpees, 7 V-Ups & 9 Alt. Pistols or Air Sq. Total Rds/Reps is your Score Standards Notes: No stepping up or back on the Burpees unless necessary. Hand touch any part of shoe on V-up Below parallel on all squats unless [...]
"Flight Simulator" Unbroken sets of DU 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
