Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence

Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
exaggerated foot pulls (3 x 5 each leg)

then..
10k TT
hold the fastest pace possible.


Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)

 


(Throwback from Oct 21, 2013)
800m Run
21 one arm KB Swings (53/35)
21 Wall Ball (20/14)
21 weighted sit-ups
21 jumping lunges

600m Run
15 one arm KB Swings (53/35)
15 Wall Ball (20/14)
15 weighted sit-ups
15 jumping lunges

400m Run
9 one arm KB Swings (53/35)
9 Wall Ball (20/14)
9 weighted sit-ups
9 jumping lunges

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