One more week before we start our next strength cycle.  This week we’ll continue with added skill work and some challenging WODs, which will conclude with the “Kabul 13” Here WOD on Friday.

Warmup:

Jog 30’ and back X 4

Butt kickers 30’ and back

Side shuffle 30’ and back

A-Skip 30’ and back (see video below for A & B Skip, courtesy of Runify)

B-Skip 30’ and back

Calf stretch in downward dog x 30 seconds

Spider-Man Lunge 30’

S/S/S:

400M Run:

3 attempts to set new PR for 400M run

 This can be done at the track or on the 400M path at the Combat PT Tent.  Rest as needed between attempts.

Today we get a chance to get a running distance short enough that we can go into sprint mode, but long enough that it will push our cardio limits if we go all out.  As stated above, rest as needed between attempts so you are fully recovered each time, BUT, don’t wait so long that the muscles get too cold to go full-go again

WOD:

“Death By Bike”

EMOM for as Long as Possible:

Start w/3 Cals on Bike for first minute 

Add 2 Cals every minute

Go until you cannot finish Cals in a given minute

Score = successful minutes

Video courtesy of The Ready State.  Some good tips of how to maintain body position when you get tired.

Time to push the thresholds of your aerobic capacity!  What better way than with a “Death By” WOD on the bike?!  Take the first few minutes to get your form dialed in and slowly increase the pace.

Scaling Options:

If no bike, go with rower (start at 5 Cals)

or

Ski Erg (Start at 3 Cals)

Cool Down:

Couch Stretch – 2 Min per side

 Half kneeling hamstring stretch – 1 Min per side

Video courtesy of Specifik Performance