General Warm Up: (0:00-5:00)
400m easy run
5 inch worm
10 Spiderman (5 each)
12 Scorpion (6 each leg)
20 Plank shoulder taps
Specific Warm up: (5:00-10:00)
10 Row strokes legs only
10 Row strokes hips + arms only
10 Full row strokes (refining timing)
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3 Stationary inch worm (arms move, not legs)
1 Wall Walk (step onto wall)
1 Wall walk (trying to jump feet to wall)
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50m Run x 2 Rest :20 after each try to find WOD pace here.
RXConditioning: (12:00-52:00)
Every 5:00 x 8 rounds
6 wall walk
400m run
300/250m row
For time.
Intermediate: 4 wall walk
Baseline: 3 partial wall walk, 200m run, 200m row, consider 5-6 rounds vs. the RX’d 8.
(54:00-60:00)
:30 Tricep stretch each arm
1:00 Seated forward fold
:30 splits right (scale accordingly)
:30 splits left
Today we get after some intensity in prescribed working windows. The volume and conditioning are turned up in this format. Adjust accordingly so that you are provided at least 1:00 of rest between intervals.