Archive for the ‘WOD’ Category

Friday: 201204 (1-7)

Posted: December 3, 2020 in WOD
Tags: , ,

Warm-up:

Dynamic Stretching

1600m Easy Run

WOD:

AMRAP 20:

Pushups

Pistols

800m Run

Cool-Down:

1600m Easy Run

Static Stretching

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Thursday: 201203 (1-6)

Posted: December 2, 2020 in WOD
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Warm-up:

Dynamic Stretching

1600m Easy Run

WOD:

3 RFT:

Back Extensions

400m Run

Cool-Down:

1600m Easy Run

Static Stretching

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Wednesday: 201202 (1-5)

Posted: December 1, 2020 in WOD
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Warm-up:

Dynamic Stretching

10min Easy Run

WOD:

3 Rounds:

Max Pullups

Cool-Down:

10min Easy Run

Static Stretching

Monday: 201130 (1-3)

Posted: November 29, 2020 in WOD
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Warm-up:

Dynamic Stretching

10min Easy Run

WOD:

AMRAP 20:

800m Run

Glute Hamstring Raises

Ring Dips

Cool-Down:

10min Easy Run

Static Stretching

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Sunday: 201129 (1-2)

Posted: November 28, 2020 in WOD
Tags: ,

Warm-up:

Dynamic Stretching

10min Easy Run

WOD:

3 Rounds:

Step-Ups

Pullups

Cool-Down:

10min Easy Run

Static Stretching

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Saturday: 201128 (1-1)

Posted: November 27, 2020 in WOD
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Warm-up:

Dynamic Stretching

WOD:

Easy Run, Trail Run, Easy Row, Easy Bike, or Hiking.

Cool-Down:

Static Stretching

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Friday: 201127

Posted: November 26, 2020 in WOD

Warm-up:

Dynamic Stretching

10min Easy Run

WOD:

6 Rounds:

3min Moderate Pace

2min Easy Pace

1min Walk

Cool-Down:

10min Easy Run

Static Stretching

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Tuesday: 201124

Posted: November 23, 2020 in WOD
Tags: , ,

Warm-up:

Dynamic Stretching

10min Easy Run

1min Rest

WOD:

15 Rounds:

10sec to complete 3 Pullups

30sec to complete 6 Ring Dips

30sec to complete 9 Air Squats

Cool-Down:

1min Rest

10min Easy Run

Static Stretching

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Tuesday: 201117

Posted: November 16, 2020 in WOD
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Warm-up:

Dynamic Stretching

10min Easy Run

1min Rest

WOD:

3 Rounds:

1min Burpees

1min Hovers

1min V-Ups

1min Bicycles

1min Rest

Cool-Down:

10min

Static Stretching

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Wednesday: 201111

Posted: November 10, 2020 in WOD
Tags: ,

Warm-up:

Dynamic Stretching
Running Drills

10min Easy Run

WOD:

5min Moderate Pace

2min Walk

3 Rounds:

1min GHD Situps

1min Knees-to-Elbows

2min Fast Pace

1min Walk

5min Moderate Pace

2min Walk

Cool-Down:

10min Easy Run

Static Stretching

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