Pre WOD
5:00 of Jump Rope, use the time to work on DU. Run in your rope, just do not stop moving.
5:00 of Jump Rope, use the time to work on DU. Run in your rope, just do not stop moving.
Run or Sub for Row or Ski:
Complete 2 warm ups sets before you begin, 2x:30 warm up sets. For Runners, bring a watch/gps.
Complete 2 warm ups sets before you begin, 2x:30 warm up sets. For Runners, bring a watch/gps.
WOD
5×1:00 Run or Row or Ski (Pick one), rest 4:00 between sets, but move around.
For the 1:00 run, running inside (sprint turn style is fine, the goals is to track your personal distance and earn an even or better distance each round. To make it simple and for more room, running 5×400, 4:00 rest is an option. If you are truly moving as fast as you can in the 1:00 or the 400m, you will need 4:00 to recover.
5×1:00 Run or Row or Ski (Pick one), rest 4:00 between sets, but move around.
For the 1:00 run, running inside (sprint turn style is fine, the goals is to track your personal distance and earn an even or better distance each round. To make it simple and for more room, running 5×400, 4:00 rest is an option. If you are truly moving as fast as you can in the 1:00 or the 400m, you will need 4:00 to recover.
Post WOD
5×5 Deck Squat
5×5 Knee to Elbow
5x:30 Plank Hold
Stretch your running parts!
5×5 Deck Squat
5×5 Knee to Elbow
5x:30 Plank Hold
Stretch your running parts!
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