WOD – Tue, Jun 13
Warm Up
SPECIFIC WARMUP
RUNNING DRILLS
2 x :20 figure-4 hold/leg
2 x 10 foot pull/leg
2 x :5 running pulls in place / leg
10-20 changes in support
2 x 25-ft hops forward
EMOM 3:
100-m run (run to the 200m mark rest)
– Increase pace with each set.
061323 WOD (Time)
RX
Every 3:00 for 7 sets:
200-m run
INTERMEDIATE
Same as RX’d
BEGINNER
Every 3:00 for 7 sets:
150-m run
INTENDED STIMULUS
All runs in less than 1:00.
Similar to 230503, but shorter and faster efforts.
Run as fast as possible without actually sprinting.
Score is total time ran across all sets.
cool down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
1:00 couch stretch/leg
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
LINE-DRILL
50 ft of each:
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10, then jog)
Crawling spiderman lunges (10, then jog)
Bear crawl
Bunny hop
Broad jump (5, then jog)
Burpee broad jump (5, then jog)