Saturday 05.02.20
“At Home” WOD "Double Time" For Time: 3 Mile Run ***Every 3 Minutes: 9 Burpees + 21 Air Squats STIMULUS DESCRIPTION • Going longer in today's running focused workout • We aren't just running - as a set of burpees and air squats will interrupt our progress every 3 minutes • Every 3 minutes, starting at 0:00 on the clock, you'll complete 9 burpees and 21 air squats before being able to continue forward for the run • Make sure to wear a watch so you know when these 3-minute intervals arrive • This workout will likely last 30+ minutes • In order to achieve the right stimulus, let's cap this workout at 40 minutes MODIFICATIONS RUN 300 Weighted Box Step-Ups ****************** WARMUP Running Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet ******************* Body Armor 50-40-30-20-10: Hollow Rocks After Each Set: 20 Dumbbell Rows From Push-up Position (10/Side) STIMULUS DESCRIPTION • Working a lot of midline, as well as upper body pull in today's Body Armor • We'll count 1 hollow rock as back and forth • If hollow rock is too challenging - accumulate equal seconds in a hollow hold • After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position • Choose a moderate weight that you can complete with 1-2 breaks
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