Sunday January 23rd
22.01.23
INTENDED STIMULUS
Finish the workout between 15:00-20:00.
Don’t stop moving on the lunges. Smooth and steady pace.
Constant movement that challenges your lower-body stamina.
PARTNER WOD
RX
For time:
800-m lunge
200-m run
– Each athlete will carry an object ~30/20 lb, alternate after every run.
LEVEL 2
For time:
800-m lunge
200-m run
– Each athlete will carry an object ~20/15 lb, alternate after every run.
LEVEL 1
For time:
600-m lunge
100-m run
– Each athlete will carry an object ~15/10 lb, alternate after every run.
SKILL WORK
Post-workout:
For time:
5-10-15-20-25-20-15-10-5
double-unders (extra challenge: DU Unbroken) SU x 2 (Same extra challenge)
sit-ups
STRETCHING
Accumulate:
1:00 standing quad stretch / side
1:00 quad foam roll /side
1:00 press-up hold
WHITE BOARD BRIEF
Target time 15:00-20:00
Today’s workout looks simple on paper, but don’t underestimate the lunges.
Expect the lunges to make your legs feel heavy, which will make the run feel slow and sluggish like you’re trying to run with cinder blocks on your feet.
Challenge yourself to move consistently on the lunges. Put one foot in front of the other and move at a steady pace.
Although your legs will feel heavy, the quicker you can get your legs moving, the faster you can push out all the lactic acid, and the better your legs will start to feel.
