8.11.2022
Warm-up
[3-10:00]
3 rounds - increase pace each round
1:00 bike
1:00 single unders
1:00 sit ups
Skill Work
[10-20:00]
Duck Walk Practice
20m unloaded x 2 sets
20m x 2 sets w/ added load (can be one or two DBs in Front rack or a barbell on back or front rack)
Metcon
[25-55:00]
Clapton (Time)
For Time @ Sustainable pace (30:00 time Cap)
5 rounds
90s Bike
30s Passive Hang
20 Walking lunges (unloaded)
straight into...
5 rounds
90s Bike
15s/15s Side Plank Hold
20 alt. box step ups
CC: SUSTAIN
Keep loads light today and just move. Keep each round's reps the same and allow for a nice 10-15s rest/transition between each minute.
Cool Down/Stretch
[50-60:00]
2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
EXTRA Competitor WOD
Metcon (Time)
15 rounds for time @ sustained pace
250/200m Row
1:00 rest/walk after each interval -
*sustain average pace per 500m across
*Complete at a pace you could sustain for about 2 hours
