10 RFT:
10 push ups
10 alternating pistol squats
10 alternating pistol squats
*Start and Finish the Workout with an 800m run
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Don and Jody, Spealler Mile
*For a specific scale, help for workouts or individual assistance to keep you on track with goals email us and we'll be happy to talk!
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22 comments:
If you have dumbbells or barbells do bench press instead of push-ups.
Youth and Fit Scaling Option:
Run 400-800m or power walk 4 minutes with a weight or backpack (if you are unable to run). Scale push up and pistol reps to 6-8 if needed.
Modified for location and shoulder issues:
Walk/Jog to first park bench (890m)
10 rounds:
10 push ups to park bench
10 air squats
Walk/Jog to car (1200m)
Time: 24:24
Kehrle's Garage
Warm-Up : Deadlifts 6x3 working up in weight
Body Weight Sandwich
400 mtr run
10 rds:
10 pushups
10 pistols to a bench
400 mtr run
Sam : 11:32
Lisa : 13:47
Wod 1
7rds
30 cals Bike Erg
1 min max box step ups 30”
20:00
Wod 2
1 mile run
10 rds
10 pushups 24” box
10 weighted sit-ups 35# kb
1 mile run
23:45
Stay on it Predators 🙌🏻
Warm Up
4 x 400 m sprints
Strength - Bench
1x8 @ 65%, 1x6 @ 75%, 1x4 @ 80%, 1x2 @ 85%
WOD
800m run
10 rounds:
10 Bench press 65#
10 Pistols
800 m run
17:56
If you have any questions/corners about the wod please don’t hesitate to post or email!
15:15 as RX with Clayton Cartwright at Indian Crest.
Not sure of time Krista would know better 😬 finished at IC jumping alternating lunges (10) knee pu
Completed at Oak Ridge Elementary
800 m run from home to school
10 rounds:
10 push ups
10 pistols to a bench
800 m run home
Time - 15:46
Followed by a mile run
Wod Body weight sandwich
800m run
10rds
10 incline push’s to bench
10 pistols to bench
800m run
19:55
Great to see everyone Posting on here! Reminder that each comment will receive a raffle ticket for a prize pack at Apex.
AGOQ Event 6
2rft
10 DL 315
20 Deficit HSPU 4.5"
30 FS 95#
9:48
AGOQ Event 3
100 Alt DB Snatch 50#
50 Cal Row
100 Bar Facing Burpees
13:58
Completed at ICMS.
Kristin R 17:57
Matt 18:20
800
10 rounds
10 kpu
10 bench pistols
800
Warm up 1.5 miles
24:56
Scaled: PU with roller, Pistols to a chair
Hoffner Driveway
800 m
10 push ups. Heard Keith in my head to keep elbows in, see I do listen lol
10 piston on hose reel
800m
12:52
26:54
800m run
5 rounds: 10 roller pushups, 10 pistols to chair with yoga blocks
5 rounds: 8 roller pushups, 10 pistols to chair with yoga blocks
800m run
Monday the 16th
Warm-up: 3RNFT
12 seated Barbell strict press
20 air squats
30 ab-mat sit ups or regular sit ups
Strength: pick your poison
Back squat
1@10 95#
1@8 115#
1@8 135#
1@8 185#
WOD: Leg Day
Partner WOD
15 min AMRAP
Partner 1 does heavy DB Farmers carry up and down driveway
150m alternates 60# 35# split weight with Mike
Partner 2:
8 cals AAB
6 body weight deadlifts 185 #
4 burpees
Score rounds completed
14+8 shadow Mike
8 min break
Leg day part. 2
Partner 1 does max front rack dB lunges while partner 2 does 10 HRPU.
35# DB 113 reps total
Cool down
2.2mile run with Mike and Kona 🐾his pace 🤦🏼♂️
Body Weight Sandwich
@alderfer park
3 laps around parking lot (~6min)
Pushups to picnic table
Pistols to picnic bench
3 laps around parking lot
25:43
23:11
800 m run. 4:42
10 rnds
10 pushups
20 air squats
800 m run. 4:57
1.5 mile swim -Tri training day
Jumped out of pool for 10 rds
10 roller push ups
10 modified Pistol - on toe of free leg
800m
10 rounds
10 kpu
10 assisted pistols using field goal post
800m
time: 19:44
I tried to post this before.... 18:27 (I think) I did 400M, knee pushups and assisted pistols (with a bench for balance)
Cooper did some running homework for his track team.
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