3 rounds “Harvey Cone Drill”
(sprint, jog, run backward, jog, sprint)
between rounds:
50 air squats
25 push ups
rest 1min after last player completes
work between rounds.
welcome to the Snake River Rugby 2010 Playoff Run Fitness Blog. We are going to post suggested workouts on here over the next month. We encourage everyone to do them. When you complete the workout, use the comment section to post your time and observations. We have 2wks until the PNRFU playoffs and 4wks to the PCRFU playoffs. That is plenty of time to get fitter and better. As of right now, this is a public board, so keep it classy. I will start to pretty it up as I learn what I am doing here. We will also work with tailoring WODs to the tight 5, loosies, back 3, centers, flyhalf and scrummy. If you have any suggestions, send them to tansey.john@gmail.com.
April 5, 2010 WOD:
This is not the time to take it easy, unless you have a serious and nagging injury. We will push hard through the next week and into Wednesday. Don’t hold back today:
Warm up:
active stretching. push ups, pull ups, sit ups, air squats. lunges. then:
4 x 400m. Rest no more than 1/2 the time it takes to run the 400. Keep within 10secs of each 400m. 10 burpee penalty for failure to keep within 10secs of best time.
WOD:
3 – 3 – 3 Thrusters
(3 sets of 3rep thruster – thruster is a front squat to shoulder press)
then:
12min AMRAP (as many rounds as possible)
7 x 95# thruster
5 x burpee
3 x knees to elbows
Cool Down:
4sets x 25reps sit ups (unanchored)
10mins stretching
post your 400 time, rounds of amrap, and 3rep max weight thrusters to the comments. see www.crossfit.com, or www.youtube.com, for any information on exercises.
