SnC October 28th 2020
Warm Up
Run 400 m
then try every movement at least 10 reps
Special WOD Robert’s Birthday
“Bert”
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written.
ReCon October 28th 2020
Warm Up
100 Jumping Jack
400 m run
500 m row
0.75 mile bike
Run Drill
Sprint Shuttle run 40 m x 10 sets
Rest 20 secs between sets
“Gravity”
5 Rounds of:
60 “Dot Hops”
30 Sit-Ups
15 Pushups
5 Burpees
HIIT 28 October 2020
Warm up
400m run
2 sets of:
4 Inch worms
6 push ups
6 burpees
8 lateral squats
8 walking lunges
“Half Bert”
*For time:
50 Burpees
400m run
100 push-ups
400m run
150 walking lunges
400m run
200 air squats
400m run