Tuesday April 28th

400m run

5 min AMRAP

10 single leg dead lifts

10 lunges

10 Air squats

10 empty barbell deadlifts


Build up in your dead lift doing 5 kettle bell swings in between sets  pleas use at least three sets to build up

1000m row/800m run
12 Deadlift 225/155
12 Russian Kettlebell Swing 53/35”

No Equipment

“3 Rounds for Time:
800m Run
20 Single Leg Deadlifts (10 on L then 10 on Right) (try not to touch the ground on in between reps)
30 Lunges”

7 Responses
  1. Ashley

    Zac finished in 14:26. He also thinks our 800 loop is long (or as he put it “there’s no way it took me that long to run 800m”)

  2. Terrean Schmidgall

    Rae and I did this wod on Wednesday. But light deadlifts as I did something weird to my shoulder. 20:15 was our time. Glad she’s a good encouraging running partner for me. 😊