Warmup:
Jog 30’ and back x3
High knees 30’
Butt Kickers 30’
Side shuffle 30’ and back
50 Single Unders
25 L-Leg SUs
25 R-Leg SUs
30 DUs or 5 attempts
Super Squat Hip Sequence (video courtesy of Mobility WOD)
WOD:
With a running clock….
From 0:00 – 10:00
2 Rounds:
400M Run
400M Row
From 10:00 – 12:00 – Rest
From 12:00 – 24:00
AMRAP 12:
30 Double Unders
10 Cal Assault Bike
From 24:00 – 27:00 – Rest
From 27:00 – 35:00
As Many 100M sprints as you can
Rest is time it takes you to get back to starting line
| Think of today as three separate WODs. In the first, the fast you go, the more rest you get. Meaning, if I finish the 2 rounds in 8 minutes, I now have a 4 min break before the next piece starts. So, earn your rest. For part 2, the AMRAP duration is good to try to keep a good pace early, then kick in into high gear towards the end. Goal is, work the whole 12 minutes. For part 3, this is where you let your recovery dictate how many reps you get in. If you need an extra second or two after one of the sprints, take a couple extra seconds getting back to the start. The goal is the best quality sprint in each 100M sprint you do. |
Scaling Options:
If no assault bike, then 15 Cal Row
Double Unders -> 75 Single unders per round
Joint Strike CrossFit 