Author Archive: Andrew Thompson

4/9/16 Weekend Run WOD

4 rounds:
Run 100m @ mile PR pace
Jog 50m (target same time as 100m)
Run 100m @ mile PR pace
Jog 50m (target same time as 100m)
Run 100m @ mile PR pace
Jog 50m (target same time as 100m)
Run 100m @ mile PR pace
Jog 50m (target same time as 100m)
Run 400m @ mile PR + :10-:15
Sprint 200m (faster than mile PR pace)
Rest 3:00

4800 meters total
Reduce rounds as needed or desired

4/7/16 WOD

Happy Birthday, Kevin!

Every 2:00 for 16:00 (8 sets)
Jerk x 1
(Build over 8 sets)

3 Rounds for Time:
15 push press, 135/95#
15 strict pullups
30 double unders

Optional Finisher:
1 x 1:00 foam roll hips L/R

4/6/16 WOD

Every 2:00 for 10:00 (5 sets)
20 walking lunges
(As Heavy As Possible)

Every 3:00 for 15:00 (5 sets)
Bench x 5
(Across)

EMOM – 15:00 (5 each)
A – 30-50 UB Double Unders or :30 practice
B – 10-15 hollow rocks
C – 8 ring row @ 3011

Optional Finisher:
3 x 12 banded Good Mornings