WOD – Wed, Oct 26
Warm-up
SPECIFIC WARMUP
1 set:
200-m jog (conversation pace)
10 alternating box step-ups
1:00 plank hold
1 set:
200-m run (moderate pace)
10 box jumps (step down from the top)
20 Russian twist
1 set:
200-m run (workout pace)
10 box jumps (workout height)
10 sit-ups
221026 (Time)
RX
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
100-m run
20 box jumps (20/24 in)
20 sit-ups
100-m run
15 box jumps
15 sit-ups
100-m run
10 box jumps
10 sit-ups
100-m run
5 box jumps
5 sit-ups
<h3>INTENDED STIMULUS</h3><ul><li>10:00-15:00.</li><li>Triplet that reduces loading and strain on the body.</li><li>Keep moving and limit rest as much as possible.</li><li>Spend 1:00 or less on each 200-meter run.</li></ul>
Finisher (Checkmark)
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating soldier kicks
10 alternating Samson stretches
10 inch-worms
10 alternating reverse lunges
10 skier jacks
10 tuck jumps
10 sit-ups
10 alternating scorpion stretches
10 up-downs