Posts Tagged ‘Step ups’

Sunday: 201129 (1-2)

Posted: November 28, 2020 in WOD
Tags: ,

Warm-up:

Dynamic Stretching

1600m Easy Run

WOD:

3 Rounds:

Step-Ups

Pullups

Cool-Down:

1600m Easy Run

Static Stretching

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Sunday: 201115

Posted: November 14, 2020 in Uncategorized
Tags: ,

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

3 Rounds:

4min Moderate Pace

2min Easy Pace

15sec Rest

30sec Step-Ups

15sec Rest

30sec Ring Rows

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Warm-up:

Dynamic Stretching

WOD:

3 Rounds:

A1: Step-Ups

A2: Ring Rows

B1: Back Extensions

B2: Ring Pushups

Cool-Down:

Static Stretching

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Warm-up:

Dynamic Stretching

WOD:

3 Rounds:

A1: Step-Ups

A2: Ring Rows

B1: Back Extensions

B2: Ring Pushups

Cool-Down:

Static Stretching

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Warm-up:
Dynamic Stretching

WOD:
3 Rounds:

A1: Step-Ups
A2: Single Leg Glute Bridges
B1: Pushups
B2: Ring Rows
C1: Situps
C2: Back Extensions
D1: Dips
D2: Chinups

Cool-Down:
Static Stretching

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Warm-up:
400m Easy Run
Dynamic Stretching

WOD:
3 Rounds:

Step-Ups
Single Leg Glute Bridges
1600m Run
Situps
Hip Extensions

Cool-Down:
Static Stretching

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Warm-up:
400m Easy Run
Dynamic Stretching

WOD:
3 Rounds:

Step-Ups
Single Leg Glute Bridges
1600m Run
Situps
Hip Extensions

Cool-Down:
Static Stretching

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Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Pullups
10 Pushups
15 Air Squats

800m Cruise Intervals

5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups

800m Cruise Intervals

5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps

800m Cruise Intervals

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Cool-Down:
Post workout stretching

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

Sunday: 061718 (1-7)

Posted: June 16, 2018 in WOD
Tags: ,

Warm-up:

MetCon:
AMRAP 20:

Gymnastic: 10 Step-up
Weightlifting: 5 Deadlift (75% of 1RM)
Monostructural: 400m Run

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