WOD 01/12/20
A1: 800M Weighted Run (Time)
Pace/Weight/Implement/Rest prescribed below
@50-80% Sustainable Pace; Rest 2-3 Minutes
A3: 100M Sprint X 4 Rounds (4 Rounds for time)
@Intensity/Pace; Rest prescribed below.
Rounds 1 and 2 @85% Somewhat Hard Pace (Not Sustainable)
+
Rounds 3 and 4 @90% Hard Pace (Not Sustainable); Rest 1:40 between rounds
+
Rounds 3 and 4 @90% Hard Pace (Not Sustainable); Rest 1:40 between rounds
B: Back Squat (10 Sets of 3 Reps @85%)
8 Minutes WU To 85% of heaviest from 12/09/19 @21X1 + 10 Sets of 3 @85% at tempo; Rest 60-120 Seconds between sets
C: Metcon (4 Rounds for reps)
4 Rounds of:
Against a 30 Second Clock-
Against a 30 Second Clock-
30′ Sled Push/
Max Jumping Lunges
5 Minutes WU + 4 X’s 30′ Sled Push As heavy and as fast as possible
+
Max Jumping Lunges in Time Remaining @90% Hard Pace (not sustainable); Rest 90 Seconds after each round
+
Max Jumping Lunges in Time Remaining @90% Hard Pace (not sustainable); Rest 90 Seconds after each round
