Post time:

AS: 22:51

JBa: 29:38

SD: 28:22 26:49

KS: 29:31

MDB: 31:15 (Fighting Injured, Climbed the mountain, Swung the Axe)

WS: 34:34

SS: 35:08

KC 34:57 32:45

TS 36:27

GN 36:57

CD 37:34

SCol 37:58

RD: 39:05

BS 39:08

SM 39:39

DG 42:09

AG 50:01

TT 50:03 (waited for Boat)

JBr: 51:06

 

 

15 Minutes Dynamic Mobility & Corrective Exercises

Do each exercise of A for 5 repetitions for five sets. Do the same for B & C.

5-10-15-20 then run. Rounds for 30 minutes.

 

Do 15 minutes of corrective exercises and dynamic warm-ups.

SD 22:36

KC 26:08

SS: 27:43

CC: 28:45

JB: 31:12

BS: 31:51

CD: 34:12

Dynamic Warm-ups

Row intervals: 30 second sprint, 30 second rest. 4 intervals. Shoot for 150m.

Tabata Sequence: 20 seconds of work, 10 seconds of rest continuously for 8 rounds. Two minutes rest between rounds. You score on each round is the least amount of reps you counted in the 20 second period. If you dropped to 2 burpees in the eighth round, then that is the score for the round. Add round scores for total score.

Post Socres

KC: 36

SD: 36

SM:35

DG:33

BS 33

BC: 31

RD: 31

TT: 31

SCol: 31

EH: 30

TS: 30

SS: 29

MDB 25 (sick)

DW: 25

AJ: 24

CD: 20

JB 20

DB 20

PF: 19

 

 

Add some bear crawls, wheelbarrows, & fireman carries to make it fun.

Dynamic Warm-ups & Corrective Exercise

Muscle Snatch 3-3-3-3

Then the following exercises 5-5-4-4-3. You can superset or giant set these however you like. The goal here is to develop relative strength. Finish with 2 rounds of Plank-Elbow-to-Knee for 45 seconds.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.