Rescue Run 5

3 rounds for TIME:

15 Push-ups

25 Jump Squats

15 Thrusters @2-16kg

16 Lunges @2-16kg

100m Row

1 min rest

12.03

Teps 3

2 x rescue drills in pairs

6 x 25 – 150m
On back, arms above head, leg kick only
Avoid bringing knees out of water, rotate ankles at catch, bring feet together at end of stroke

10 x 25m (250m) alternating legs only and arms only

Minimum strokes – Count the minimum strokes per length while keeping moving and maintaining form.
6 x 25m

2 x longer swims (45m-50m)

16 x 25m 30 sec recovery

Delayed Starts
4 x 25m 60 sec delay

Rescue Run 3

1 round of Cindy is:
5 pull-ups
10 push-ups
15 squats

1 round of  DT is:
12 Deadlifts
9 Hang cleans
6 Push-jerks

WOD:
3 rounds for TIME:
2 rounds of Cindy
1 round of DT @40kg
Rest same time as round takes

13.38

Rescue Run 4

4 rounds for TIME:

400m treadmill run
10 Goblet squats @20kg
15 KB Swings @20kg
10 Box Jumps @20"

16.24

Rescue Run 2

4 x 4min cardio @85%

4 min Ski erg - 940m

Rest 2 min

4 min Watt bike - 1.9km / 52 cal

Rest 2 min

4 min Rower - 1148m / 63 cal

Rest 2 min

4 min Run on treadmill @max incline (15%) - 400m 

Teps 2

16 x 25m DNF (40 sec breathe up)

10 x 25m altenating between legs only and arms only

Rescue Run 1

This is the first day of a 10 week program to prep for the Rescue Run in November

3 rounds for TIME:

10 Push-ups

20 Jump Squats

10 Thrusters @2-16kg

10 Lunges @2-16kg

100m Row

1 min rest

8.38