Warm-up: 400 meter light jog then side plank left 20 seconds, side plank right x 20 seconds and 20 seconds of push-ups, repeating for as many rounds as you can without letting your knees touch the ground. Get a good stretch in today everyone, it�s a nasty one on the shoulders and lower body!
WOD: "The Devil's Mile" (Minus the B.A.T. flips�)
For time:
400m walking lunges
30 push ups
400m broad jumps
30 squats
400m Overhead carry #45/#35 plate
30 burpees
400m bearcrawl
Strength: 3 sets of max push-ups, 3 minute rest between each.
Endurance: Rest
Coach�s comments: Equipment needed- 35# / 45# plate and 400 meters measured off. Get that warm-up in and make sure you�re stretched out prior to the WOD. Get the WOD lined up and knocked out first before the strength workout. Post workout hydrate, stretch, roll out and ice if necessary.
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