Running Diane

For Time
800 Meter Run Buy-in
*Rest 2 Minutes

Then Diane:
21-15-9 of:
Deadlifts @(155/225)
Handstand Push-ups
*Rest 2 Minutes

800 Meter Run Buy-out

At-home Running Diane

For Time
800 Meter Run Buy-in
Inside Substitute – 3 Rounds
40 Jumping Jacks
5 Burpees
*Rest 2 Minutes

Then Diane:
21-15-9 of:
Dumbbell/Kettlebell/Odd Object Deadlifts @(155/225)
Handstand Push-ups/Pike Push-ups
*Rest 2 Minutes

800 Meter Run Buy-out
Inside Substitute –
3 Rounds:
40 Jumping Jacks
5 Burpees

Surprise Park WOD

The Addenbrooke Park WOD is a surprise. Show up by 5:30pm to join the WOD or by ~6:00pm to watch the WOD finish and join us for the picnic.

Park WOD

3 Rounds, 5 Minutes on the Clock:
400 Meter Run Buy-In

AMRAP w/Remaining Time Of:
15 Air Squats
10 Up Downs
15 Jumping Jacks
10 Pike Push-ups
*Rest 2 Minutes between rounds, pick up where you left off

Mid-Week Intervals!

10 Rounds With 2:00 on the Clock:
7 Box Jumps (24/20)
10 Thrusters (75/55)
*Rest remainder of 2 minutes. Cut back reps as needed to rest 30+ seconds.

Rx+ (95/65) & 10 Box Jumps Per Round

*Score is total reps – 170 possible – 200 Rx+

At-Home Mid-Week Intervals!

10 Rounds With 2:00 on the Clock:
10 Box Jumps/Tuck Jumps (24/20)
10 Dumbbell/Kettlebell/Odd Object Thrusters
*Rest remainder of 2 minutes
*Keep thrusters even between arms

*Score is total reps – 200 possible

Front Squat 5-5-3-3-2-2

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 80%

2 Rounds – Burpees, Steps, Vs, Push Press

2 Rounds, 6 Minute AMRAP of:
10 Burpees
16 Weighted Step-ups (50/35)
20 V-Ups
20 Single Arm Dumbbell Push Press

*Rest 2 minutes between sets, pick up where you left off

Back To Top