WOD 05/04/17

A1: Ready To Run Series

Complete as much as possible before class.

VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z…

VIDEO 2: https://www.youtube.com/watch?v=EOJPK…

VIDEO 3: https://www.youtube.com/watch?v=K4t9O…

VIDEO 4: https://www.youtube.com/watch?v=NWv5B…

VIDEO 5: https://www.youtube.com/watch?v=IvZnj…

A2: 800M Run For Time

A3: 2 Rounds of: 100M Run

@50-80% Sustainable Pace; 30 Seconds Stretch/Walk between rounds.

Use A2 to prepare for B. The idea is to warm up the body sufficiently to avoid injury during the 100M Sprints.

B: 3 Rounds of:

100M Sprint; 30 Seconds Walk/Jog +

400M Farmer Carry/10 Double K.B. Swing (24/16KgX2)

Complete 3 Rounds of 100M Sprint @90-100% Very Hard Pace; as soon as you have walked/jogged back to the box grab a pair of K.B.’s and complete a 400M Farmer Carry + 10 Double K.B. Swings. Upon completion of 10 Swings, immediately sprint 100M, repeating the sprint and carry/swing for 3 total rounds each.

C1: Close grip bench press – 12 Minutes To A Heavy Set of 10 Reps

T@20X1 + 10/10 @90%; Rest 60 Seconds Before C2; Superset with C2.

C2: Pendlay Row – 12 Mintues To A Heavy Set of 10 Reps

T@20X1 + 10/10 @90%;  Rest 60 Seconds Before C1.