400m run
5 min AMRAP
10 single leg dead lifts
10 lunges
10 Air squats
10 empty barbell deadlifts
then
Build up in your dead lift doing 5 kettle bell swings in between sets pleas use at least three sets to build up
“3RFT
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”
18:26 running rx
Pretty sure my 800 loop is a little long, but I also ran real slow LOL
Awww this one was fun!!
Finished in 20:31 (running). Used a 30# KB, 155 for deadlifts.
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”)
20:17 Rx
Rowing, 235# deadlifts, 70# Russian KBS
The last row was rough.
Jim/Jen 19:25 RX
17:07
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. 😊