- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Sprint Work:
- 10 x 50m Run
Rest 30s between each run
Rest 30s between each run
Conditioning:
4 Rounds -
- 15 Pull-Ups
- 25 Deadlift (135/95)
- 15 Pull-Ups
- 25 Deadlift (135/95)
Post workout results to comments.
Rodney Freeburn
ReplyDelete10x50 run between 10 to 15 seconds
WOD w/ rings and 95 #, 12:55
Dawn Freeburn
ReplyDelete5x50 run between 17-22 seconds
WOD w/ rings and 45#s 13:20
You did a great job. So proud of you.
Delete10 sprints (10 sec, 9 sec, 8 sec on the rest)
ReplyDeleteWorkout - 10:08
95# Deadlift, green band
10x50 fastest 14 slowest 18 every thing in between
ReplyDeleteWOD 55# ring rolls 11:34
Runs: 17 - 14
ReplyDelete55 dead lift, 15 ring pull ups. 10:30
And my body still hurts.
11,9,10,10,10,10,10,10,10,9
ReplyDelete10:53 DL # 65