WOD – Mon, Nov 14
Warm-up
Back Squat (E3MOM 15
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
WOD PREP
1 set:
6 jumping lunges
200-m run
6 jumping lunges
221114 WOD (Time)
RX
2 rounds for time:
800-m run
50 jumping lunges
INTERMEDIATE
Same as Rx’d
BEGINNER
2 rounds for time:
400-m run
30 walking lunges
<h3>INTENDED STIMULUS</h3><ul><li>11:00-16:00.</li><li>800-m runs in 4:30 or faster.</li><li>15-20 unbroken jumping lunges before resting.</li><li>Leg-heavy workout after a higher volume and intensity of upper-body work last week.</li></ul>
FINISHER (Checkmark)
2 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
2-3 minutes Rowing Running Biking
25-ft of each:
High knee carioca/direction
Over the hurdle
Knee to chest
Figure four
Deep lunge (:01 hold/rep)
Lunge + twist towards lead leg
Toy soldiers/toe touches
High knees
Butt kickers
BACK SQUAT LOAD UP
1×10 4-1-1 Tempo BB
1×8 50% of 1RM