2020-11-09 WOD

OVERVIEW

Today, we’re racking up miles. Run, bike, row, or any combination you choose to accumulate 5,000 meters. We’ll be looking to challenge ourselves on pace, and keep our transitions quick if moving between different movements.


WARM-UP

  • Run Prep

  • Front/back gates (walking hydrants)

  • Frankensteins

  • Knee hugs

  • Daisy pickers

  • Flamingos

  • Skips

  • Pulling drill/wall leans

  • 2 min row or bike

STRENGTH/SKILL

WOD Prep

  • 1 Lap run, building pace

  • 250m row, building pace

  • 1 min bike at medium pace

WOD

5,000m

Run, bike, or row. Accumulate total distance for time.

COOL DOWN

Hamstrings

Quads


19 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele