WOD – Thu, Mar 13
Intent
Warm Up (Checkmark)
General (10:00)
100m run
100m row or :20 bike
4 rounds
__________
:20 couch stretch each leg
:20 pigeon stretch each leg
:20 pec stretch each arm (rig or wall)
_________
Specific (8:00)
:10 wall sit
6 walking lunge
:10 plank
6 plank shoulder tap
5 medball slam
6 rotational medball slam (3 each side)
6 sit up
Flow or Go (Time)
RXConditioning
30/24 cal bike or row
:30 wall sit
30 sit up
30 walking lunge (unweighted)
30/24 cal bike or row
30 plank shoulder tap
30 Standing rotational ball slam
30 alternating V up
3 rounds for time or quality
Goal: Sub 35:00
Cap: 40:00
Intermediate:
Same as RX’d
Baseline:
15/10 Cals on ergs
20 reps for all movements
:20 on isometric move (wall sit)
Cool Down (Checkmark)
Flow or go day is simply a choice to burn it down and get a solid higher volume day of high breathing and non destructive movement or take it easy, keep relative intensity around 6 or 7 out of 10 and get some blood pumping throughout the body and sweat prior to tomorrow’s final Open workout. If you are planning on feeling fresh tomorrow you may consider reducing the number of reps on any movements you consider “hard” or that will create a “sore” feeling tomorrow.