WOD Tuesday 03.17.2020
** PLEASE post results to comments **
Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Samson Stretch x 10 Alt reps
V-Step x 20 Alt reps
Lateral Lunge x 10 Alt reps
Hip Opener Closer x 10 Alt reps
Warm Up:
2 rounds of:
High Knees x 20 reps
Butt Kickers x 20 reps
Power Skip x 20 reps
Power Skip for Distance x 10 reps
Side Shuffle x 20 reps
Cross Overs x 20 reps
Toe Walk x 20 reps
Heel Walk x 20 reps
WOD
For time:
800m run
Into…
10 rounds of
10 Push Ups
20 Squats
Into…
800m run
*If you don’t have a 800m loop marked out, run for 3:30-4:00 minutes.
- L2
For time:
800m run
Into…
8 rounds of
10 Push Ups
20 Squats
Into…
800m run
- L1
For time:
400m run
Into…
6 rounds of
10 Knee Push Ups
20 Squats
Into…
400m run
*If you don’t have a 400m loop marked out, run for 1:30-2:00 minutes.
19:08 – L3
Nice work Tommy!!
Did this in my garage on the Assault Air Runner. That treadmill is a mutha effer!! Took 17:39 with the first run being 4:40…shocking. Great programming Steve!
L3
L3 – Time indeterminate as I had three little kids trying to do parts of it with me.