WOD 210128 - THURSDAY

Updated: Jan 31

WARM UP

Coach Stretch

3 Min foam roll

Quads & Hip Flexors


Dynamic Stretches for Sprints

3 RDS x 10m per movement


Zombies Kicks

Butt Kicks

Toe Touches

100m jog


Skill / Strength


8 x 50m Sprint Interval


50m Run/Jog

50m Sprint

x8 sets for a total of 800m


example:

run/jog to the 100m marker

continue to SPRINT to the 200m marker

run/jog to the 300m marker

continue to SPRINT to the 400m marker

Repeat coming back (reverse order) and do it again


modification:

Bike Sprint intervals

:20s Sprint / :40s recovery pace

x8 Sets

(Sprint pace should be 100% effort)


WOD


FOR TIME


40-30-20-10

DUs

Sit Ups


Immediately into


10-20-30-40

DUs

HSPU

(scale: Push-ups)


TC: 16 MINS


Post WOD Accessory

100 Russian Twists


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