400m run RSS

400m run, carve engine, crossfit, dips, functional fitness, knees to elbows, rounds, thrusters -

WOD (Workout of the Day) 

"Heave Ho"

5 Rounds

400m Run

9 Knees to Elbows

15 Thrusters 75/45

9 Matador Dips

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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400m run, carve engine, crossfit, functional fitness, helen wod, kettlebell swings, pull-ups -

WOD (Workout of the Day) 

"Helen"

3 Rounds for Time

400m Run

21 Kettlebell Swings 53/35

12 Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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400m run, amrap, back squat, burpees, carve engine, crossfit, thrusters, toes to bar -

"Long Day"

20 Min AMRAP

11 Thrusters 75/45

11 Lateral Bar Over Burpees

200m Run

11 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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400m run, crossfit, deadlifts, push-ups, rounds, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Fight Night"

4 Rounds

400m Run

9 Thrusters 95/65

15 Push-Ups

9 Deadlifts 95/65

*with a 20lb Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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