16
Apr
Friday April 17th
7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258
Warm-up:
Line Drills (Coaches choice – 4 minutes)
Mobility:
Calf Stretch on wall – 1 min each, Lax Ball on Calves – 1 min each. Banded Hamstring – 1 minute each side.
Specific Warm-up:
3 x 100m run/row (increase speed for each 100m with about 30 second rest in between)
Part 1:
1 Mile Run or 2000m Row. (10 min Cap)
Part 2:
5 Rounds of 100 DU in 3 minutes, rest remainder of 3 min
Scale:
DU => SU x 2 or 2 min (Whatever comes 1st)
Notes: Try to work hard on 1st Run/Row (~90%). Keep warm after to be ready for Part 2. If struggling with DU do 2 min DU 1 min rest.
Cooldown: Walk 1 min, Roll Calves more
Express:
Mobility:
Calf Stretch on wall – 1 min each, Lax Ball on Calves – 1 min each.
Specific Warm-up:
3 x 100m run with 25 DU/50 SU (increase speed for each 100m with about 30 second rest in between)
WOD:
5 Rounds of 100 DU in 3 minutes, rest remainder of 3 min
Scale:
DU => SU x 2 or 2 min (Whatever comes 1st)
Cooldown: Walk 1 min, Roll Calves more
