WOD

Monday- Virtual

By September 3, 2021 No Comments

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CrossFit SoChac – Virtual Training


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Warm-up

Warm-up (No Measure)


1 RD
200m Run
10 Alt Groiners
5 Push-up to Down Dog

1 RD
100m Run
10 Air Squats
10 Scap Pull-ups
5 Sprawls

1 RD
100m Run
10 Alt Lunges
5 Strict Pull-ups/Ring Rows
5 Burpees

Workout

Rene (Time)


7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
This is not a sprint. Choose a steady pace from the beginning. The run is a warm up into the lunges. Try to move through the lunges unbroken. Pull ups- try to do them unbroken Or do 3 sets of 5 reps or 5 sets of 3 reps, with quick breaks between sets. And then steady pace on the burpees. There is a 40 minute cap.

Partner Option:
1- Partners Split all work including the runs
2- Partners run 400m together, then split the work inside

Movement Adjustments:
Run – 500m Row, equal time on bike

Lunges- Air Squats, Plate Step ups, Reverse Lunges, Glute Bridges

Pull-ups- Ring Rows, DB Bent Over Rows

Burpees- Sprawls, 20 Mtn Climbers, Elevated Push-ups