Warm-up:

  • Dynamic Warm-up

Hypertrophy:

3 sets per exercise:

  • Ring Rows
  • Step-ups
  • GHD Sit-ups
  • Ring Push-ups
  • Glute Hamstring Raises

Cool-down:

  • 1600m+ Easy Run
  • Static Cool-down

Post time to comments:

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#running #runningmotivation #runningcommunity

Saturday: 07312021 (2-1)

Posted: July 30, 2021 in WOD
Tags:

Warm-up:

  • Dynamic Warm-up

Conditioning:

  • Easy Pace Run

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Friday: 07302021 (1-12)

Posted: July 29, 2021 in Rest
Tags:

Rest or Hiking.

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

  • Dynamic Warm-up
  • 1600m Easy Pace Run

WOD:

6 Rounds:

  • 400m Repetition Pace Runs
  • 200m Walk Recovery

Cool-Down:

  • 1600m Easy Pace Run
  • Static Cool-down

Post time to comments:

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#running #runningmotivation #runningcommunity


Warm-up:

  • Dynamic Warm-up

Power:

5 sets per exercise:

  • Explosive Pull-ups
  • Jumping Air Squats
  • Clapping Push-ups

Cool-down:

  • 1600m+ Easy Run
  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Tuesday: 07272021 (1-9)

Posted: July 26, 2021 in WOD
Tags:

Warm-up:

  • Dynamic Warm-up

Conditioning:

  • Easy Pace Run

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Sunday: 07252021 (1-8)

Posted: July 24, 2021 in Rest
Tags:

Rest or Hiking.

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Saturday: 07242021 (1-7)

Posted: July 23, 2021 in WOD
Tags: ,

Warm-up:

  • Dynamic Warm-up
  • 1600m Easy Pace Run

WOD:

3 Rounds:

  • 800m Interval Pace Runs
  • 400m Walk Recovery

Cool-Down:

  • 1600m Easy Pace Run
  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

  • Dynamic Warm-up

Strength:

4 sets per exercise:

  • Pull-ups
  • Pistols
  • Knees-to-Elbows
  • Ring Dips

Cool-down:

  • 1600m+ Easy Run
  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Thursday: 07222021 (1-5)

Posted: July 21, 2021 in WOD
Tags:

Warm-up:

  • Dynamic Warm-up

Conditioning:

  • Easy Pace Run

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity