Posts Tagged ‘Pushups’

Wednesday: 200325 (2-3)

Posted: March 24, 2020 in WOD
Tags: ,

Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

800m Intervals
20 Glute Hamstring Raises
30 Pushups

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Cool-Down:
Post workout stretching

Friday: 112219 (1-5)

Posted: November 21, 2019 in WOD
Tags: , , ,

Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

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Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row

Monday: 091619

Posted: September 15, 2019 in WOD
Tags: , , ,

10 RFT:

200m Run
15 Pushup
15 Jumping Air Squat
15 Situp

(Recover to 75% before each run)

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Friday: 091319 (1-5)

Posted: September 12, 2019 in WOD
Tags: , , ,

2 RFT:

1600m Run
Complex (x10)

(Recover to 75% before each run)

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Complex:
5 Ring Row
10 Pushup
10 Step-up

Monday: 082619 (3-1)

Posted: August 25, 2019 in WOD
Tags: , ,

8 RFT:

200m Run
15 Pushup
15 Jumping Air Squat
15 Situp

(Recover to 75% before each run)

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