Kipping Pull Up

WOD:

5 Burpees

10 Pull Ups

20 KB SDHP (24/32kg)

200m Rn

20min AMRAP

If you are interested in running longer distances, maybe planning on doing a 10km, half marathon or even a marathon, you need to start following Bryan Mackenzie from CrossFit Endurance. The guy is a genius and their training methods are changing the running world. Below are a few videos to watch if you are interested. Also jump on crossfitendurance.com. You’ll learn about running mechanics, proper hydration, how CrossFit training will make you a better and safer runner and you might even hear something controversial along the lines of, you don’t have to run for hours and hours to become a better runner… I like the sound of that! I’m doing my CrossFit Endurance Certification in October, so we’ll certainly be spending more time learning how to run better. In the meantime come and join us at AndRun endurance club 5:30 on Wednesday nights.

Best video to watch is on the CrossFit Journal:

http://journal.crossfit.com/2010/08/endurance-science.tpl

(you need to subscribe to the journal to be able to access. Completely worth it, so do it! https://id.crossfit.com/a/signup.php)

Strength

20min to find 1RM Push Press

WOD

2min AMRAP

Double unders

Handstands / Double Unders

WOD

10min AMRAP

10 Shoot Throughs
20 KB Swings (24/16kg)
30 Double Unders