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Wednesday 10252023

Warmup

Tabata

Core

- toes to bar / knee raise or vup

-Plank


Strength On a 15:00 clock:

Build to a heavy set of 5 overhead squats


WOD

RX

Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (75/115 lb)

LEVEL 2

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (55/75 lb)

Level 3

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (35/45 lb)


*Substitute run for bike or row.




ABOUT THE WORKOUT

INTENDED STIMULUS

  • This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.

  • The run should take roughly 3:00-4:00.

  • All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.

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