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

 

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