400m run RSS

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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400m run, box jumps, crossfit, front rack reverse kettlebell lunge, lunge, pull-ups, reverse lunge, rounds, run, sit-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Gym Class"

5 Rounds

20 Sit ups

20 Box Jumps 20/14

20 Pull-Ups

20 Front Rack Reverse KB Lunges

400m Run

*20lb Vest 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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400m run, amrap, crossfit, muscle ups, ring muscle-ups, rope climbs, training, wod, workouts -

WOD (Workout of the Day) 

"Herby"

AMRAP 5

5 Ring Muscle-Ups

12 KB Overhead Lunge 53/35

Rest 3 Minutes

AMRAP 11

2 Rope Climbs

400m Run

*20lb. Weight Vest 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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400m run, crossfit, deadlifts, hang power clean, push press, rounds, run, training, wod, workouts -

"Freeze"

4 Rounds

400m Run

12 Deadlifts into Hang Power Clean 115/75

*the bar movement is in succession, for instance 1 deadlift then from full extension from deadlift go into your hang power clean

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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