Warmup
For 800m
Jog 100m
Stride 100m – 1 gear faster than a jog
-Then-
10m each
A – Skip
B – Skip
Heel to hamstring
High knees
Broad jump
Side to side lunge
Walking lunge
Workout Notes
We are trying to maximize the remainder of the nice weather! If you can get outside for this one do it! Run the 400m’s at your max effort mile pace and 200m’s at your max effort 800m pace. If you do not know what these paces are, run the 400m at a moderate to hard pace and the 200m at a hard pace!
Workout
5 rounds for time of:
Run, 400 m
Rest 1 min
Run, 200 m
Rest 2 mins
Accessory
3×8 Sandbag curl (4s descent),
3×8 Sandbag strict press (4s descent)
3×20 Flutter kicks holding sandbag overhead
*Rest 1-2 min between sets
and then
WOD: complete
500m & 250m rows
Accessories: complete
Hybrid of yesterday’s and todays:
Warm-up: yesterdays, done.
Workout:
Yesterdays: 400m/200m runs.
1) 1:33/ 0:44
2) 1:29/ 0:42
3) 1:33/ 0:44
4) 1:37/ 0:46
Didn’t do the 5th round. During 3rd round, started getting overheated-tingling and numb. Hot out on the pavement!
*10 minute rest*
Todays: 4:46
Suitcase carries: 2x#53 kb’s
Strict press: 2x #20 dumbbells.
Push-press: 2x #25 db’s.
S-2-oh (push-presses): 2x #30 db’s.
Accessory: Tabata’s:
2x #20 db curls
Sit-ups
Alt V-ups.
Thank you!
Did today’s warm-up with a 1200 m run, not yesterdays.