Sept 12, 2017

September 11, 2017
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a) WARM UP:

3 Rounds:

  • 10 beat swings
  • 5 squats
  • 5 hollow rocks
  • Run the length of the gym

Finish with :30 sec calf stretch per leg.
b) WOD:

Every 3:00 for 5 Sets:

  • 400 Meter Run (scale: 400m row if you are injured and cannot run)
  • 12 Toes-to-Bar (scale: hanging knee raises)

Use a small whiteboard and mark your score for your slowest round.

** The first round must be done by 2:20.  Use that number of T2B obtained.
c) Row conditioning:

Version 2, increasing our intensity by dropping each split by 3 seconds.

Wednesday, Sep 5… 2K / +5 / +10

Today, Sep 12…  -3 / +2 / +7

3 Rounds:

  • :30s @ 2K Pace – 2 Seconds, :30s Rest
  • 1:00 @ 2K Pace + 2 Seconds, 1:00 Rest
  • 1:30 @ 2K Pace + 7 Seconds, 1:30 Rest
d) ACCESSORY WORK:
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
WOD