Warm-up:
Dynamic Stretching
16:30min Easy Pace Run
WOD:
3 Rounds:
30sec Knees-to-Elbows
1min Recovery
1:30min Repetition Pace Run
1min Recovery
30sec Push-ups
1min Recovery
Cool-Down:
16:30min Easy Pace Run
Static Stretching
Post total time and distance to comments:
Warm-up:
Dynamic Stretching
Running Drills
10min Easy Run
WOD:
5min Moderate Pace
2min Walk
3 Rounds:
1min GHD Situps
1min Knees-to-Elbows
2min Fast Pace
1min Walk
5min Moderate Pace
2min Walk
Cool-Down:
10min Easy Run
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
3 Rounds:
800m Run
Knees-to-Elbows
Back Extensions
Cool-Down:
800m Easy Run
Static Stretching
Post total time to comments:
Warm-up:
1600m Easy Run w/4x100m Sprints
Dynamic Stretching
WOD:
AMRAP 10:
200m Run
Ring Rows
Knees-to-Elbows
Post total number of rounds to comments:
Cool-Down:
Static Stretching
