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Tag → 400m run

Friday 07/24/15 Posted by admin on July 23, 2015 • No comments

A. Warm-Up, 10:00:
1-5 Muscle-Ups
5 High Box Jumps
:30 Box Stretch
10 Strict T2B

B. For Time:
21 Thrusters 95m/65w
21 Kettlebell Swings 53m/35w
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run

Friday 07/10/15 Posted by admin on July 9, 2015 • No comments

For Time:
50 Wall-Balls
200m Run
25 Shoulder to OH 115m/75w
400m Run
25 Shoulder to OH 115m/75w
200m Run
50 Wall-Balls
-20:00 cut-off

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Friday 06/19/15 Posted by admin on June 18, 2015 • No comments

A. Warm-Up: 10:00 Clock
ME HS Walk or 3 Kick Up Drills
:30 Box Stretch
10 Monster Walks
10 Light DB Thrusters

B. 3 rounds:
400m Run
20 Hang Power Snatch 75m/55w

*If weather doesn’t hold, sub 50 Double-Unders

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Thursday 06/11/15 Posted by admin on June 10, 2015 • No comments

A. Warm-up, 3x:
1-5 Muscle-Ups -or- 5 Ring Dips/5 Chest to Bar Pull-Ups
10 Pistols
3 ME HS Attempts -or- 3 Kick Up Drills and then 10 Shoulder Touches

B. Every 5:00 for 20:00 (4 sets)
400m run
15 Box Jumps 24m/20w*

*Step-down

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Thursday 06/04/15 Posted by admin on June 3, 2015 • No comments

“Nancy”
5 Rounds:
400m Run
15 OHS 95m/65w
-20:00 Cut-Off

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Wednesday 05/27/15 Posted by admin on May 26, 2015 • No comments

A. Warm-Up, 3x:
10 GHD Sit-Ups
10 Back Extensions
10 Pistols
10 Wall-Balls to 10ft Target
up to 50 Double-Unders

B. Every 5:00 for 25:00
400m Run
20 Burpees

______________________

GVCF-Run Club WOD
6am, Grapevine Middle School
10x100m Sprint

IMG_0433

 

 

Wednesday 04/15/15 Posted by admin on April 14, 2015 • No comments

A. Mobility Warm-Up:
2:00 each side couch stretch
Achilles Band Stretch
Banded Shoulder Stretches

B. “Kelly
5 rounds:
400m run
30 Box Jumps 24m/20w
30 Wall-Balls 20m/14w

-30:00 Cut-Off

____________________________________________
GVCF-Run Club
Grapevine Middle School, 6am
4x800m run, rest as needed between

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