Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints
MetCon:
5 RFT:
10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles
Post time to comments:
Cool-Down:
Post workout stretching
Posts Tagged ‘Alternating Split Lunges’
Thursday: 200402
Posted: April 1, 2020 in WODTags: Alternating Split Lunges, Bicycles, Ring Dips, Ring Rows
1
Thursday: 111419
Posted: November 13, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, Sit-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 120719 (3-4)
Posted: November 6, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, Sit-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 103119 (2-4)
Posted: October 30, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, V-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
V-Ups
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 102419 (1-4)
Posted: October 23, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, Russian Twists
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Russian Twists
Glute Hamstring Raises
Cool-down:
1600m Easy Run
For Time:
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
(Recover to 75% before each run)
Post time to comments:
Complex:
3 Close-Grip Pushup
6 Alternating Split Lunge
9 V-Up
Friday: 082319 (2-5)
Posted: August 22, 2019 in WODTags: 1600m Run, Alternating Split Lunges, Pull-ups, Ring Dips
For Time:
1600m Run
Complex: (10 rounds)
5 Pullup
5 Ring Dip
10 Alternating Split Lunge
1600m Run
(Recover to 75% before each run)
Post time to comments:
Friday: 081619 (1-5)
Posted: August 15, 2019 in WODTags: Alternating Split Lunges, Chin-ups, Ring Push-ups
4 RFT:
800m Run
6 Chinup
12 Ring Pushup
18 Alternating Split Lunge
(Recover to 75% before each run)
Past time to comments:
June 29, 2019
Posted: June 28, 2019 in UncategorizedTags: Air Squats, Alternating Split Lunges, Burpees, Plank Hold, Push-ups, Sit-ups
For time :
50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Alternating Split Lunge
10 Burpee
20 Pushup
10 Burpee
2min Plank Hold
10 Burpee
20 Pushup
10 Burpee
30 Alternating Split Lunge
10 Burpee
40 Situp
10 Burpee
50 Air Squat
Post time to comments:
May 23, 2019
Posted: May 22, 2019 in UncategorizedTags: Alternating Split Lunges, Alternating Tabata, Ring Dips, Ring Rows, Sit-ups
Alternating Tabata:
Ring Row
Ring Dip
Alternating Split Lunge
Situp
SPD CrossFit 