Wednesday 101
Warm-up: Two rounds of 25 yards bear crawls, 10 pull-ups, 10 squats and 15 push-ups. Thoroughly loosen up with shoulder rotations and hip mobility drills before beginning the WOD and Strength workouts.
WOD: Three rounds of 400 meter run, 21 front squats with 90 lbs, and 21 sit-ups. Rest 1 minute between each round and time each round in the plank position. 16:21
Strength: 100 weighted sit-ups with 20 lbs, didn't use weightno time limit
Endurance: 2 mile run (target of 7:00 – 8:00 per mile or faster) or swim 500 meters (side stroke) followed with 5 x 100 meter sprints (1:30 pace or faster) Rowed 1500m and ran sprints
Coach’s comments: Equipment needed- Oly bar and weight or dumbbells for the front squats and sit-ups. Begin with the WOD first and move straight into the strength portion once it’s completed. Knock out the endurance portion within 3 hours of the WOD. No wait...did it all together. You had better be keeping those logs. As you establish your run time per mile or swim per 100 or 500 meter run, note them down. The next time we’re running or swimming these distances improve on those scores.