WOD – Wed, May 3
Warm-up
SPECIFIC WARMUP
RUNNING DRILLS
Lean into high knees
Lean into shuttle run
Samson lunge
Shoo the turtles
Side shuffle, right-left
Karoke right-left
PACING TES
3 rounds:
Run 100-m
• Rest 1:00
050323 WOD (Time)
RX
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
(Walk 2 minutes for recovery after 7th set)
INTERMEDIATE
Same as Rx’d
BEGINNER
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.
INTENDED STIMULUS
Finish each round in less than 2:15.
Single modality, monostructural workout.
Score is the slowest 400-m time.
Pays to hold a consistent pace.
FINISHER (Checkmark)
2 sets:
2:00 plank hold
30 strict sit-ups
Cool Down
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
:30 couch stretch / side
:
2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. hamstrings, hips shoulders
PARTNER MED-BALL TOSS
2 rounds:
10 back-to-back twist pass
10 granny toss
10 bounce pass
10 chest pass
10 side toss, right
10 side toss, left
10 roll pass
10 squat throw