I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Leg Kicks
10 x Scorpion Stretch
Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
Post scores to comments.
Complete as many rounds/reps as possible in 12:00 of
7 x DB Burpee Ground-2-Overhead (50/35)
15 x GHD/Abmat Sit-ups
10 x ‘American’ KB Swings (24/16)
Notes: The DB Burpee Ground-2-Overhead is as follows. Push-up on DB, jump feet and pick-up DB, clean DB to shoulders, press DB from shoulder to overhead as needed.
Post rounds/reps completed to comments.
3 thoughts on “02.12.2015”
5 rounds sprint / 3 rounds + 18 @ 45#
Sprint; 8 rounds + rest + 10
“Idiothetic Navigation” : (Samy’s enjoying school eh?)
3 + 22 w/35# DBs -otherwise Rx
11 sprints completed, if I recall correctly. Anger at the new insoles pervaded my efforts (mentally speaking); they were subsequently discarded after the four round. I digress.
4 rounds completed of le met con (I’m going to have to fix the post before I put hw wod name here, thanks Peter)