Wednesday July 26th
23.07.26
INTENDED STIMULUS
Target is 18:00. 20 min CAP
Slow it down for a steady grind after heavy DT on Monday and the work-rest intervals on Tuesday.
Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round.
RX
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (70/53 lb)
LEVEL 2
3 rounds for time:
Run 800m
100-ft bear crawl
30 Russian KB swing (53/35 lb)
LEVEL 1
3 rounds for time:
Run 600m
50-ft bear crawl
30 Russian KB swing (35/18 lb)
SKILL WORK
Rest, stretch, recover.
STRETCHING
2:00 plank hold
1:00 calf roll/side
WHITE BOARD BRIEF
Target Time | 16:00-20:00.
Today, we slow it down for a steady grind after heavy DT on Monday and the work-rest intervals on Tuesday.
Get ready for a midline workout that will test your stamina under fatigue from the longer runs.
Don’t let the bear crawl fool you; this is a tough movement. Try to maintain whatever variation you choose at the start of the workout and don’t let your hips gradually move higher as you fatigue.
Choose a KB load that you can move for no more than 2 sets each round.
Maintain a steady pace on the runs, keep moving, and have fun grinding this one out!
