Hi guys – no classes today, but below are your WOD options!
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
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.)
Each for distance:
Run: 3x 3 mins
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