EQUIP: DB’s, Barbell
WARM-UP:
*Active Stretch
*400m Run
*10 x Heel Sit —> Stand
*10 x Inchworm (in place)(hammy stretch!)
*10 x BB Push-Up
*10 x Evil Wheel
*10 ea. x Lunge Jump
-then:
*self-directed movement specific warm-up for WOD
———————
WOD 1: SPEED WORK (~22 min.)
"Be The Flash" -
8 Rounds -
*100m Run every :45
-2 min. REST-
4 Rounds -
*200m Run every 1:30
-2 min. REST-
2 Rounds -
*400m Run every 3:00
———————
WOD 2:
2 Rounds for Time -
*100m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
-no rest-
12-9-6-3 x
*Shoulder-2-Overhead (a: 155/115, i: 135/95, b: 95/65)
*Pistol (R and L = 1 rep)
No comments:
Post a Comment