2012
Complete the following: 20 min AMRAP: 50 m bear crawl 10 burpee pull ups 20 jump lunges 200 m run Then ( rest as long as needed ) 3 mile run at moderate pace
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Complete the following : 4 rounds : 40 push ups 50 situps 60 squats 1 mile run Notes : if you have a vest , use it
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Complete the following : 1 mile run Then 15,14,13,12….1: Burpees Pull ups Squat jumps Then 1 mile run
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Complete the following : 1000 m swim ( any stroke at 80% effort) 1 min rest 5 x 100m swim ( all CSS, with 15 sec rest) 1 min rest 4 x 200 m swim ( alt free and CSS, 20 sec rest) 1 min rest 1000 m swim ( any stroke 80% effort)
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Complete the following : 5 rounds of : 25 pull ups 25 push ups 400 meter run 25 burpees 25 sit ups 400 meter run
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Complete the following : 30 min AMRAP: 5 body blaster ( burpee- pull up- knees to elbow) 10 squat jumps 15 han release push ups 100 m sprint
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Complete the following : 13.1 mile run for time(half marathon distance ) Or alt WOD 4 mile swim ( any stroke )
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Complete the following : 10 rounds : 15 burpees 15 pull ups 400 m run Then : 2. Mile cool down run
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Complete the following: Run 3 miles Swim 1 mile Run 3 miles
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Complete the following : 3 X 1 mile runs ( all out effort , 3 min rest ) Then : Deck of Cards : Hearts : burpees Spades : pull ups Diamonds : squats Clubs: 2 count lunges Jokers : dealers choice Notes : Aces = 15 , kings= 13, queens = 12, jacks = […]
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