Friday September 13, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

A-skip (down)

Reverse lunges (back)

Side shuffle (down & back)

Mobility

Pigeon pose :30/side

Skill/Strength

Benchmark Run

400m (3 laps) / 800m (6 laps) / 1 mile

Choose one and go all out. 

If you do 400m, repeat once if desired. 

Then, spend some time warming up to your working weight for the WOD.

WOD

In 5 minutes:

2 laps

10 back squats (from the rack)

20/16 cal row or bike

Once work is complete, rest the remainder of the 5:00.

5 rounds.  For the 5th round, the cals are AMRAP (end at 25:00).  Your score is the cals obtained in the 5th round.

Choose your own squat weight.  Go heavy but unbroken all 5 rounds.

F:  4 rounds; 1 lap; 15/12 cals; KB goblet squats

P1/P2:  as written

C:  bike cals