Tuesday 30 June 2020 – No Classes

Hi guys – no classes today, but below are your WOD options!

Warm-Up:
4 mins of jogging, biking, or rowing followed by…
5 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

RX:
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Compare to 02.24.2020.

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Rower, or 2000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:  3:00 or less per 800 m.
More Likely time:  4:00 or less per 800 m.
(Consider scaling if this seems unrealistic.)

Scaled:
Each for distance:
Run: 3x 3 mins

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Hamstring Stretch:  Hold 1-2 mins per side.
Straddle Stretch:  Hold 1-2 mins.
Calves & Foam Rolling

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