WOD 5/4/14
8 Minutes of Ankle/Hip/Back Mobility
A- 3 Rounds of 30 Seconds Each: Inch Worm/Duck Walk Forward/Hollow Rock + 3 Minute Run @ 50% RPE (conversational pace)
B- 10 Rounds of: 40 Yard Sprint; 45 Seconds Rest Between Efforts
Notes: Approximate 40 Yards (about 5-9 Seconds Sprinting as hard as you physically can)/Use first 3-4 Rounds as a warm up then gradually build intensity over the next 2-3 Rounds and finish last 2-3 Rounds at 100% RPE
C- 10 Rounds of: 1 Minute Run (100% RPE); 15 Seconds Rest/30 Seconds of Push Ups (Max Reps); 1 Minute Rest
Notes: Record total Push Ups completed.
D- 5 RNFT of: 15 Tuck Up/30 Seconds Hollow Hold; Rest 30 Seconds
Notes: Regress with 5 RNFT of: 25 Sit Up/30 Second Elbow Plank
The USA weightlifting Cert was awesome today. I’m confident that I passed my test and I’m excited to apply new techniques with you guys.
See you all this week.
And I apoologize for canceling all ye classes today. Back to a regular schedule