WOD 3/1/13
8 Minutes of Ankle/Calve/Groin/Back Mobility
A- WU- 2RNFT of: 30 Mountain Climbers(2:1)/20 Air Squats/10 Tuck Jumps + 200M Run @70-80% RPE
B- *40 Yard Sprint- 7 Rounds (use first 3 rounds to gradually build intensity);45 seconds between efforts
*If weather is not conducive Tabata- Row and Double Unders
C- High Bar (Olympic) Squat- 10/10/10/10 (tempo:control down/fast as possible out of the hole)@50% of best squat (high or low bar) Focus is on maintaining quality throughout! ;2 Minutes active recovery between sets (ex; lunges/air squat/duck walk@ low intensity)
D- * 10 Minutes of Self Myofacial Release (foam roller/lacrosse ball/PVC)/Static Stretching for hips/low back and legs
*= If Time Permits
It’s been too long since I’ve posted on the blog! I loved the workout this morning. It’s finally starting to get light outside earlier. Sprints felt great. Thanks Iz
Congrats to our new Basics group for graduating last night: Stacey, Darlene, Kris, Micael and Seon.. I better see your asses in classes 🙂
Great 6am Endurance WOD, squeezed in a lot today:
A: 250m Row x 3, 1 min rest in between: 52.9, 52.2, 55.5
B: 7 rounds of 40 yd Sprints: First was 5.7, rest were between 5.2 and 5.5.
C: Front Squat: 10/10/10/10 @ 50% 1RM: 10@95 / 10@105 / 10@105 / 10@105
D: Tabata: USA KBS: 68 @ 1.5 pood
E: 100 Hollow Rocks / 100 Superman Rocks (partition as needed): 6:23