Wednesday April 29th

General Warm Up:
200m Run or Row
10 Squats
10 Ab Mat Sit ups
200m Run or Row

Stretch/Mobility:
10 Over the Hurdles
10 Samson with a twist
10 Ankle to Chest
Hamstring Stretch – 1 min each side

Part 1:

3 rounds of :30 seconds of Toes to KB , 30 Russian Twists, :30 Hollow Rocks or Hollow Hold, Rest 1 minute between rounds

Specific Warm Up:
2 rounds 
200m run/250m row
12 KB/DB Deadlifts

Part 2:

4 RFT of 24 Kettle Bell, Dumb Bell or Odd Object Deadlift and 400m run or 500m row

Scale: 

DL => Any combo KB/DB/Odd Object(s) for a moderate weight, 400m Run => 300m Run (~2:15 or less)

Notes:

Moderate weight on DL, should be trying for unbroken or 2 sets. Focus for WOD should be consistency on run/row over all 4 rounds, not slower each round. This might mean slowing down slightly in early rounds.

Cooldown:
Roll Glutes, Hamstrings

Alternative:

Part 2:

4 RFT of 24 Deadlift (135/95) and 400m run or 500m row

Cooldown:
Roll Glutes, Hamstrings

Express:

Stretch/Mobility:
10 Samson with a twist
10 Ankle to Chest
Hamstring Stretch – 1 min each side

Specific Warm Up:
2 rounds 
12 KB/DB Deadlifts and 200m run / 250m row

Part 2:

4 RFT of 24 Kettle Bell, Dumb Bell or Odd Object Deadlift and 400m run or 500m row

Scale: 

DL => Any combo KB/DB/Odd Object(s) for a moderate weight, 400m Run => 300m Run (~2:15 or less)

Notes:

Moderate weight on DL, should be trying for unbroken or 2 sets. Focus for WOD should be consistency on run/row over all 4 rounds, not slower each round. This might mean slowing down slightly in early rounds.

Cooldown:
Roll Glutes, Hamstrings