WOD 09/06/19
A1: 400M Run
@50-90% Sustainable Pace, Rest 2 Minutes
A2: 4 Rounds of 40 Yard Dash (4 Rounds for time)
@ Intensity/Pace; Rest
Round 1 @85-90% Hard Pace (Not Sustainable)/
Round 2 @90% Hard Pace (Not Sustainable)/
Round 3 @95% Very Hard Pace (Not Sustainable)/
Round 4 @90% Hard Pace (Not Sustainable); Rest 2 Minutes after each interval
Round 2 @90% Hard Pace (Not Sustainable)/
Round 3 @95% Very Hard Pace (Not Sustainable)/
Round 4 @90% Hard Pace (Not Sustainable); Rest 2 Minutes after each interval
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B2: Max Reps of:
30 Seconds Lateral Box Jump Overs (24/20″)/
30 Seconds Air Bike Calories
30 Seconds Lateral Box Jump Overs (24/20″)/
30 Seconds Air Bike Calories
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C: 4 RFQ of:
10 D.B. Z Press @2121 (HBD)
30 Seconds Max Reps Prone Snow Angel @2121 (HBD)
10 D.B. Goblet Squat @23X1 (HBD)
45 Seconds Max Reps Seated Band Row @2122
10 D.B. Z Press @2121 (HBD)
30 Seconds Max Reps Prone Snow Angel @2121 (HBD)
10 D.B. Goblet Squat @23X1 (HBD)
45 Seconds Max Reps Seated Band Row @2122
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D:
Max Reps of:
30 Seconds Lateral Box Jump Overs (24/20″)/
30 Seconds Air Bike Calories
30 Seconds Lateral Box Jump Overs (24/20″)/
30 Seconds Air Bike Calories
@90% Hard Pace (Not Sustainable); Rest 2-6 Minutes
Compare to B2
Compare to B2
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*E: 4 Rounds of 40 Yard Dash (4 Rounds for time)
