WEDNESDAY 11/29/17

Dynamic Warm up

(25 m can be done across gym)
1X 400 m run
2X 25 m
High knees
Butt kickers
L/R Cariocas
L/R side shuffle
Frankenstein walk

Then
4 Rounds
25 m sprint
25 m walk back
Increase speed 50% /60% 70% /80-90%

Dynamic stretch 1X
Hip circle
Knee circle
Ankle circle
25 m death march
25 m knee hug to chest
25 m quad stretch

WOD (can be done on grass in park all together)
DEATH BY RUN ☠️
FOR 10 MIN With A Running Clock Perform:
Run 10 m in the 1st Minute
20 m in the 2 nd minute
30 m in the 3 rd Minute
40 m in the 4th minute
50 m in the 5th minute
Etc…….continue this as long as you are able.
*SET UP 2 CONES FOR SHUTTLE SPRINTS

5ECFDB52-E986-4C6C-ACEA-7121C400E602

 

 

POST WOD

1 Mile cool down run or Row

 

 

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