Saturday, 1/13/2018

500m Run
20 Wall Balls
15 Med Ball Sit Ups
10 Russian Twists
Coffland

Score Type:: Total Time

“Coffland”
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
L1- 4 Min Hold, 15 Push Ups (should still be a 20min + Workout)
Also you can sub an overhead hold for a farmers hold if there is a shoulder issue.
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400m Run
21-15-9
Squats
Sit Ups
Push Ups
30 Min Exact (each min under 30min is a 10 Burpee Penalty… if you finish past 30 min there is no penalty.
1 Mile Run
50 Wall Balls
30 Push Ups
50 KB Swings
30 Sit Ups
1 Mile Run (or 800, or 400, or 200 or 100)
You must run at the end of the workout...the distance is up to you… just remember to finish as close to 30 min as you can. Example If you finish at 25 min..that is a 50 Burpee penalty.

Comments

Dan Phelan 3 months ago / Reply

Coffland: 28:41

Emma Hong

Emma Hong 3 months ago / Reply

Coffland: 29:40
Notes: 5 min hold 30 push-ups - half on knees Row

Casey Arena 3 months ago / Reply

Coffland: 39:00

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