WOD August 19, 2014 (Tuesday)

Sorry for the late post One Worlders! Here’s the workout for Tuesday, August 19 2014
There’s no mud involved but we are definitely RUNNING! Good Luck

Tier 1, 2, and 3

Warm Up
Mobility
Skill (coach’s choice)

*Complete the following for time:
50m Run
100m Run
200m Run
300m Run
400m Run
500m Run
50m Run

(2 Minute Rest)
50m Run
100m Run
200m Run
300m Run
400m Run
500m Run
50m Run

You will always start at zero and return to zero, before you advance to the next distance. This is a total of 3 miles, the cap is 26 minutes. Your score is the time you finish (rest included) or the distance you complete in 26 minutes.

Search

Popular Posts

CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

CrossFit One World