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


88 views0 comments

Recent Posts

See All

PARTNER WOD 210227 - SATURDAY

WARM UP Coach Stretch Squat/Hip Mob 200m Run -then- 3 RDS 8 Bird Dogs 6 Alternating Cossack Squat 4 L/R seated DB press 2 Wall Walks 20 DUs/SUs Skill / Strength Gymnastics Skills Day Spend 15 MINS Kip

(671) 633-2357

©2020 by CrossFit Latte Stone. Proudly created with Wix.com