Hi guys! No classes today, but below are your WOD options:
3 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
30 secs of rest
Run 5 km
This is an all out effort for time.
Compare to 02.10.2020.
Other Equipment Conversions:
Replace 5 km of running with 12 km on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 5 km on the Concept 2 Rower, 5 km on the Concept 2 Ski Erg, or 10 km on the Concept 2 Bike Erg.
Super Fitness Robot time: Less than 21:30.
More Likely time: Less than 30:00.
(Consider scaling if this seems unrealistic.)
Run/Jog/Walk: 1×20 mins
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Hamstring Stretch: Hold 1-2 mins per side.
Wall Leg Stretch: Hold 1-2 mins per side.
Calves & Foam Rolling