WOD 09/21/2021
A2: Warm Up – 2 RFQ of:
200M Jog
10 Banded Monster Walk Forward
10 Banded Monster Walk Backward
10 Banded Squat
200M Jog
10 Banded Monster Walk Forward
10 Banded Monster Walk Backward
10 Banded Squat
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B1: Back Squat (10 EOMOM X 4 @60% + :60 UB)
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B2: Back Squat (:60 Seconds Max Reps)
1 Set of Max Reps against a 60 Second Clock @20X1;
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C1: 3 Cone Drill=
1- Alternating Instep Stretch-> Jog/
2- Soldier Kick-> Jog/
3- Alternating Hamstring Scoop Stretch-> Jog/
4- Alternating Knee Hug-> Jog/
5- Broad Jump-> Jog
1- Alternating Instep Stretch-> Jog/
2- Soldier Kick-> Jog/
3- Alternating Hamstring Scoop Stretch-> Jog/
4- Alternating Knee Hug-> Jog/
5- Broad Jump-> Jog
Set cones 10 Meters Apart outside of the box on the street, have them perform the first movement to the middle cone, then jog to the last cone. Have them turn around and do the second movement to middle cone and jog to the last cone. Continue in this fashion until all athletes have completed each/all movement.
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C2: Metcon
RX’d=
4 X 800m RunLevel 1=
4 X 600M Run
4 X 800m RunLevel 1=
4 X 600M Run
Level 2=
4 X 400M Run
Goal is to have negative splits, so build intensity gradually from 80-90+%; Rest 2 Minutes After Each interval
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D: 5-10 Minutes Stretch/Recovery:
60-90 Seconds Each Side-
Couch Stretch
Pigeon Pose
Roll Calves (bar or foam)
Lax Ball Feet
60-90 Seconds Each Side-
Couch Stretch
Pigeon Pose
Roll Calves (bar or foam)
Lax Ball Feet
