WOD – Thu, Jul 13
Warm Up
WOD PRIMER
2 round:
5 KB Swings (US CF Style)
100-m run
– Use workout weight.
071323 WOD (Time)
RX
3 rounds for time:
25 KB Swings US CF Style (Blu/Grn)
400-m run
INTERMEDIATE
3 rounds for time:
25 KB Swings US CF Style (Yel/Purp)
400-m run
BEGINNER
3 rounds for time:
20 KB Swings US CF Style (Org/Yel)
200-m run
INTENDED STIMULUS
7:00-10:00.
Fast couplet with quick transitions.
KB Swings in unbroken sets every round.
Runs complete in 2:15 or less every round.
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
200-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
2 set:
5 KB DL
5 KB Thruster
5 KB Swing