top of page
Search

Tuesday 05072024

Awesome job tackling Cindy crew! We worked through a fair bit of volume with all of the pull-ups, pushups and air squats, so Tuesday is more focused on our cardiovascular endurance and run recovery. This workout is setup to give you, ideally, a 1:1 work:rest ratio, meaning the 3:00 rest that you get between rounds should be close to the effort you expend you on the runs. Have fun with this one!


We often tend to focus our core training efforts on the frontside of our midline, so we’re also going to work on building a stronger back today with some hip extensions on a box. Check out the video for an idea of what these will look like.


Pre-WOD core (6-7 mins):

Accumulate 40 hip extensions on a box with a partner to hold your legs down. 

  • Sets of 10 or 20 are recommended before switching partners to give yourself a chance to rest


WOD: 

SCORE: TOTAL TIME, including rest


L1

4 rounds for time:

Run 800 m

– Rest 3:00 between rounds.

L2

Same as L1

L3

4 rounds for time:

Run 600 m

– Rest 3:00 between rounds.


Each run should take you between 3-4 mins


Run substitutions | 800/1,000-meter row or Ski-erg

1,600/2,000-meter C2 bike

1,750/2,500-meter Assault or Echo bike


Post WOD:

2 sets of:

0:30 calf stretch/each leg

1:00 forward fold, standing, or seated on ground



140 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page