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3rd OCT 2015: 2 x 7 min WODs, track session + Twisted Linda

4 Oct

  

Track session

  • 1x800m run
  • :30 rest before starting…
  • 2x600m Run, :25 rest between each 600
  • :25 rest before starting…
  • 3x500m Run, :20 rest between each 500
  • :20 rest before starting…
  • 4x400m run, :15 rest between each 400
  • :15 rest before starting…
  • 5×300 run, :10 rest between each 300

WOD

1. “Haiti”

AMRAP 7 min:

  • 6 Muscle-Ups
  • 11 Thrusters 35 kg

Result: 2 rnds

– 3 minute rest and then… –

2. “India”

AMRAP 7 min:

  • 18 Wall balls 20#/14# (10′ target)
  • 12 Burpees

Result: 5 rnds

Strength

10-9-8-7-6-5-4-3-2-1 reps:

  • Back squat @ 55 kg
  • Deadlift @ 80 kg
  • Bench press @ 40 kg

Result: 26:43 min

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