Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood
Tag Archives: rack walk
WOD Wednesday April 20th
Warm up: 200 meter run – 5 minutes of empty barbell snatch work Every 2 minutes for 16 minutes: 3 Position snatch ( Floor, Below knee, Above knee ) 2. For time: 400 Meter rack walk 300 Meter Backwards run 200 Meter rack walk 100 Meter back wards run ( Don’t run into each otherContinue reading “WOD Wednesday April 20th”
WOD Friday September 11th
Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”
WOD Thursday December 11th
Warm up # 4 1. Two Hands anyhow – do it 2. For time: 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run
WOD Wednesday February 12th
Warm up # 1 1. Max rep deadlifts @ 1.5 x bodyweight 2. Max rep deadlifts @ bodyweight 3. For time: Rack walk x 400 meters @ 2 pood