Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Machine Option
Assault Bike Option
AMRAP 5
cal Bike
Rest 5 minutes
10 sets 20 sec On / 40 sec OFF
max cal Bike
Goal:
Looking for consistency in all rounds on the second section. You will start the top of every 1 min with a 20 sec max rep sprint.
Rower Option
For Time
4 x 1500m Row
Rest 3 mins between efforts.
Goal:
Start at your 5 km pace and negative split by 1-2 secs/500 m pace each interval.
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
For Time
2000m Run
500 m Recovery Machine
2000m Run
500 m Recovery Machine
2000m Run
500 m Recovery Machine
Pacing:
2 km- 8 km pace
Goal:
These should be volume building efforts at repeatable paces. Ideally we would like to see you on a rower or Assault bike for the recovery sections so help flush the legs and ready the mind for the next interval.
Accessory Work
I. 3 Rounds for Quality
6 Weighted Strict Pull-ups, pick load
8 Barbell Bent Over Rows, pick load
15 Seated Lat Pull Downs, pick load
II. 3 Rounds for Quality
8 - 10 Strict Toes-to-bars
L 100 ft/R 100 ft Suitcase Carry, pick load
1 min Plank Hold
MobWOD
2 minute Dragon Pose (R)
2 minute Low Dragon (R)
30 seconds Down Dog
2 minute Dragon Pose (L)
2 minute Low Dragon (L)
30 seconds Down Dog
2 minutes Saddle Pose
2 minutes Kneeling Split / Frog Pose
1 minute Thread the Needle Arms (R)
1 minute Thread the Needle Arms (L)
2 minute Puppy Dog Pose
2 - 3 minute Reverse Corpse Pose (Advasana)
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