Warm-Up.

Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side

Followed by…

Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side

Then…

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

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Janelle WinstonMike SlagleFabian ChavezCandy OlkeyAl F Recent comment authors
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Janelle Winston
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Janelle Winston

Did Tuesday’s

A. Tempo front squat
85, 115, 135, 145, 155, 155, 155, 155 – these were harder then they should be.

B. 35 cal ab
25 FS @ 115
25 burpee box jump overs.

8:41

Mike Slagle
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Mike Slagle

It’s been a long week! I was only able to get in a row today. Preprogrammed 500m/1 mon rest.

All times from 1:51-1:58

Candy Olkey
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Candy Olkey

Damn… outstanding time for 500m row Mike!

Mike Slagle
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Mike Slagle

The last one was 1:47! I forgot I went as hard as I could on the last 500.

Fabian Chavez
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Fabian Chavez

3 runs two sets of everything else

Candy Olkey
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Candy Olkey

Fridays WOD GREAT WU!! A. Deadlift x 8 @ 30X1 – 155#, 165, 175 (should have started heavier) DB Bench press x 10 @ 20X1 – 35#, 45, 45 (should have started at 45) DB Alt Rev lunges x 20 @ 10X1 – 35#, 45, 45 Plank on Elbows x 45s B. 3 Sets AMRAP – 11 rounds + 3 reps 5 Burpees 10 KB Swings @ 16kg (Round 1 – 3 R + 9 reps / Round 2 – 6 reps + 3 R + 5 reps / Round 3 – 10 reps + 3 R + 3 reps)… Read more »

Mike Slagle
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Mike Slagle

I’m looking forward to hitting this one tomorrow! The Wod not the snow shoveling 🙂

Candy Olkey
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Candy Olkey

Definitely do it…it was a good one!! The WOD ..not the shoveling…lol

Al F
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Al F

Did this one with my 7 year old son, so was great fun training together!
800m run did together (he stopped a little earlier than me to be fair)
80 lunges, split 50/50 (me 2x 22kg, him 2x 2.5kg)
400m KB farmers walk, did the whole thing (me 2 x 22kg, him 2x 2.5kg)
40 SAKBPP, split 50/50 (me 24kg, him 2.5kg)

2rds + 550m