WOD – Fri, Oct 7
Warm-up
<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation<br /> </p><p>"Tabata " Core Alternate 8 Sets of :<br />:20 Single leg V-Ups<br />:10 Rest<br />:20 Super man hold</p><p> </p><p><b>1 set:</b><br />200-m jog<br />30 single unders<br />20 BW lunges (10/leg)<br />5 inchworm walkouts<br /><br /><b>1 set:</b><br />100-m run<br />100-m jog<br />40 single unders<br />16 BW lunges (8/leg)<br />5 inchworm walkouts<br /><br /><b>1 set:</b><br />100-m sprint<br />100-m jog<br />50 double-unders<br />12 BW lunges (6/leg)<br />5 inchworm walkouts</p>
PRE-WORKOUT SPRINT (5 Rounds for reps)
<p><b>5 sets:</b><br />100-m sprint</p>
Warm-up
<p>DOUBLEUNDER PRACTICE<br /><b>2 sets:</b><br />15-30 double-unders</p>
WOD 221007 (Time)
<article><h3>RX<br /><strong>5 rounds for time:</strong><br />75 double-unders<br />400-m run</h3><p>INTERMEDIATE<br /><strong>5 rounds for time:</strong><br />1:00 double unders<br />400-m run<br /> </p></article><article><p>BEGINNER<br /><strong>5 rounds for time:</strong><br />50 single-unders<br />200-m run</p><p> </p><h3>INTENDED STIMULUS</h3><ul><li>13:00-19:00.</li><li>Finish the double-unders in less than 1:30.</li><li>Finish the 400-m run in less than 2:30.</li><li>Double monostructural workout that will create an intense cardiorespiratory stimulus.</li><li>Athletes will have to manage high very high heart rates and fatigue in the calves and feet.</li><li>We want athletes running today.</li></ul></article>
Cool Down
<p><b>Accumulate:</b><br />1:00 foam roll calf/leg<br />1:00 lacrosse ball roll/foot</p>
