Tag Archive for: 800m run
WOD 03/16/16
8 Minutes of Hip/Calves Mobility (Click links for details)
A- WU- 800M Run @ 80% RPE
B- Power Clean- 12 Minutes To A Challenging Double
Notes: Compare To 03/07/16
C- 12 Minute AMRAP of:
1 Power Clean (135/95 or 95/65 or 75/45)
1…
WOD 7/9/14
8 Minutes of Shoulder/Thoracic/Wrist/Ankle/Hip Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles + 25 HRPU
Notes: Increase intensity gradually each round.
B- Bench Press- 8 Minutes WU to BW/.75 BW + 2 Rounds of: Max Continuous Reps @…
WOD 8/25/13
10 Minutes of Hip/Back/Rack/Calf Mobility
A- WU- 800M Run @80% RPE
B- Clean (full squat)- 10 Minutes To A Heavy Single
C- Klepto= 4 RFT of: 27 Box Jump (24/30")/20 Burpee/11 Clean (full squat @ 145/105)
Air Force Maj. David L. Brodeur
WOD 12/15/12
8 Minutes of Hip/ Shoulder/ Back Mobility
WU- 1 Mile Group Run
Team WOD= 3 Rounds of: 1 Minute Max Reps Diamond Push Ups;1 Minute Rest/1 Minute Max Reps Chin Up;1 Minute Rest/1 Minute Max Reps WallBall (20/14)
Team WOD 2= 6 Minute AMRAP…
WOD 12/12/12
5 Minutes of Shoulder/Hip/Back Mobility
3 RNFT of: Row 1 Minute @ 100%/50 Air Squats
800M Run
Power Jerk- 5 Minutes Warm Up to 80%/2/2/2/2@80% (15 Minute Cap)
Front Squat- 5 Minutes Warm Up to 80% 2/2/2/2@80% (15 Minute Cap)
WOD 11/16/12 c
8 Minutes of Leg/ Back/ Hip/ Shoulder Mobility
800M Run
Clean- 15-18 Minutes To Establish a Heavy Single
3 RFT of: 9 Cleans @65% of above/6 Each TGU (20/12kg)/30 Double Unders (90 Second Cap for DU's/ 18 Minute Cap for all 3 rounds)
WOD 8/18/12
5 Minutes of Back/Hip Mobility
For Time: 100 Double Unders (5 Minute Cap)
Stone Shouldering- 1/1/1/1/1/1/1 (Max Effort/15 Minute Cap)
Half Tabata- Stone 2 Shoulder
800M Run
Half Tabata- Stone 2 Shoulder
800M Run
EMOM (every min on the min) For…
WOD 8/17/12
5-8 Minutes of Shoulder/Back/Calf Mobility
800M Run
Bench Press- 2/2/2/2/2 (Max Effort/20 Minute Cap)
15 Minute AMRAP of: 20 Double Unders/10 USSR K.B. Swing (2/1.5 pood)/6 Toes Through Rings (sub t2b)/6 Burpee Box Jumps (24/20")
WOD 11/15/11
800M Run @ 75% Intensity
Front Squat- 3/3/3 @75%1RM
12 min AMRAP of: 3 Front Squats @75% 1Rm/5 HSPU
3 RNFT of: 10 each Pistols (advanced)
Standing Lateral Trunk Rotations- 10/10/10/10/10 (25/45)<a<a
WOD 11/2/11
For Time: 800M Run
SDHP- 5/5/5/5/5/5/5 (55/75);60 seconds rest after each round
1 HSPU every thirty seconds for 10 minutes
For Time: 100 Squat Jumps
100 RNFT: Hollow Rock/SuperMan's
WOD 10/25/11
800M Run @ 75% Intensity
Pull Up (advanced)- 5/5/5/5/5/5/5/5/5/5
Bent Over Row (supinated grip)- 10/10/10 (Max Effort)
9 minute AMRAP of: 30 Ball Slam (20/15)/15 Ring Rows
Hand Stand Hold- 1/1/1/1 (1 minute each)
Dead Hang (inverted hold)- 1/1/1/1…