04/08/2017

CROSSFIT

5 RFT

5 Turkish Get Ups R Arm @2/1.5

Run 400m

5 Turkish Gets Ups L Arm

Run 400m

+

A1.Tuck Ups - 10-25 UB Reps - :02 hold at the top of each rep - rest 1:00 x3 - increase reps from last week

A2. Side Plank 1:20/side - rest 1:00 x3

B1. Duck Walk - 20 alt steps - rest 1:00 x2

B2. Puppy Dog 1:00 Hold - rest 1:00 x2

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ENDURANCE

5k- Run 3 miles@80%/walk 5 minx2 *make splits repeatable

Half marathon- Run 7-10 miles

Marathon- Run 12-16 miles

Mixed modal/Murph prep:

Run 800 m

then:

5 Rounds:

5  GHD sit ups

10-15 push ups

rest 5 min

Run 800 m

then:

3 Rounds:

25 Sit ups

35/25 Cal AD

10 Hang power clean 115#/75#

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SPORT

2 Person Teams

For Time

100 Front Squats @155/115 (50 each)

Done in alternating sets of 10 UB reps

-from a training perspective, focus on breathing through your reps, not just at the top of each rep

+

2 Person Teams

Alternate Movements - 1 person working at a time

20 min AMRAP

10 HSPU

10 Front Rack Walking Lunges @55/35

30 Cal Row