WOD – Wed, May 10
Warm-up
SPECIFIC WARMUP
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:10 rest
1-set:
200-m run or row or a 400-m bike
051023 WOD (Time)
RX
For time:
5k run or row or 10k bike
INTERMEDIATE
Same as Rx’d
BEGINNER
For distance:
On a 20:00 clock:
Run or row or bike
INTENDED STIMULUS
20:00-25:00.
Choose any monostructural option.
Hold a consistent pace throughout the entire workout.
Limited range of motion, complexity, and loading than the rest of the week.
Cool Down
4-6 minute Flush bike row walk
3 sets:
:45 couch stretchside
:45 Z 90-90 stretch
Accumulate:
1:00 lacrosse ball foot roll/foot
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
8 Sets of Tabata this:
:20 Flutter kicks/ alt leg v-ups
:10 rest
:20 Scorpions / Goal posts
25ft high knees
25ft walking hip gate openers
25ft stiff leg high kicks
25ft side step cross overs
1 round: Partner
10granny toss each
10 bounce pass
10chest pass
10side toss, right
10 side toss, left
10 roll pass
10 overhead throw
10squat + throw