Running WOD Blog

Run

15k Trail Run

 

Strength

5 x ( 1 Power Snatch, 1 OHS, 1 Snatch Balance)

 

Gymnastics

L – Sit 6 x :20

 

Conditioning

5 rounds

20m Handstand Walk

10 Box Jump 24″

20 Step Up 24″

 

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Run

6 x 1K at T Pace with 1:00 recovery

3 x 500m at 5k R Pace

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Run

Regeneration Run

10-12k

 

Strength

5 x ( 3 Hang Power Clean, 2 Front Squat, 1 Thruster) increase weight each set

 

Gymnastics

10  – 9 – 8 – 7 – 6… 1

Ring Pull up

Ring Dip

 

Conditioning

3 rds

10 Burpee

15 KB Swing

20 Cal Airdyne

rest the same time it takes to complete round

 

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Run

12 x 120m w. 120m walk back to start recovery

6 x 300m w. 100m walking recovery

 

shifted

http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg

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Run

Regeneration Run

10-12k (pace and distance on feel)

10 x :10 / :50 (work / rest)

 

Strength

Back Squat 1 x 20

Press 1 x 15

Deadlift 1 x 10

 

Gymnastics

5 x’s

Hollow Hold :20

Plank Pose from hands :30

Arch Hold :20

Supine Plank :30

 

Conditioning

10:00 AMRAP

10 Double Under

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Saturday December 6, Palm Desert, California CrossFit Shifted Be there or be square!

http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg

 

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shifted

http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg

rich@runningwod.com to host a seminar at your location.

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bainc

 

Next seminar is December 6th, CrossFit Shifted – Palm Desert California

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Run

2h:00 Trail Run

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Run

Regeneration Run

8-10k

 

Strength

Back Squat 1 x 20

Press 1 x 15

Gymnastics

Muscle up 2 OTM for 10:00 (strict)

Conditioning

5 rounds

20 Box Jump

20 KB Swing

shifted

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RunningWOD is an all inclusive online training program for runners looking to take their racing to the next level.  Through years of trial and error as an athlete and coach I have designed a balance training program that incorporates running and strength training by safely balancing volume and intensity.  With over 30 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

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