WOD – Thu, Feb 26
Intent
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (20-50)
30:00 minute AMRAP (or Flow)
400m Run- 500m Row- 30/24 Cal Bike
20 KB Swing (53/35lb., Russian)
20 Plank Shoulder taps
20 Banded good morning
20 Lateral Lunge (unweighted)
:30 splits (right leg)
:30 splits (left leg)
:30 straddle
*Each round you should select a new erg to start the round with. If you make it through more than 3 rounds then start back on the first erg and rotate through again.
Intermediate: 35/20lb. KB
Baseline: 15/10lb. KB, 200m Run, 250m Row, 15/10 Cal Bike
Cool Down
(52-60)
1:00 Barbell Quad Smash (each side)
1:00 Tricep Smash (each side, bar in rack)
(0-5)
Today’s workout is designed to create blood flow to the entire body and an opportunity for the heart and lungs to be trained as hard as you’d like or as easy as you need. If you hope to perform tomorrow for the Open workout then today is a great day to move with quality and disregard the clock. If you know you need a hard push today then go hard on the run, row, bike and move with urgency through each round! Be wise about your personal limitations on the splits and straddle stretches. In case you aren’t aware, flexibility is one of the 10 general physical skills we aim to improve weekly. We often train it through our warm ups/cool downs AND the inclusion of the full range of motion we utilize in our functional movement choices. So when you find yourself acknowledging that there are some movements that appear more than others, it is often because of the range they demand our body (major joints) to travel.