Tuesday 21 July 2020 – No Classes

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

Warm-Up:
3 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
10 barbell bent over rows
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)
1 min of rest

RX:
Each for time:
Row: 3 x 1000 m

Rest as needed between efforts.

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

Compare to 12.28.2019.

Super Fitness Robot time:  3:30/4:00 or less for men/women (per 1000 m).
More Likely time:  3:50/4:30 or less for men/women (per 1000 m).
(Consider scaling if this seems unrealistic.)

Scaled:
Each for distance:
Row: 3 x 4 mins

Rest 4 mins between efforts.

Limited Equipment:
Each for time:
Run: 3 x 800 m

Rest as needed between efforts.

At Home:
Each for time:
Run: 3x 800 m

Rest as needed between efforts.

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Glute Stretch:  Hold 1-2 mins per side.
Foam Roller (back, etc.)

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