Good Morning, Athletes!
Do you feel like you climbed a mountain after yesterday's 70 four-count mountain climbers? Working them hard yesterday has helped you "grease the groove" for today. Get a good warm-up with lots of good deep squats and keep those hip flexors loose. You pumped out a solid time trial earlier this week. Today you get to push the interval button. Plus a new movement! What fun!
Today's WOD:
* Warm-up, 2 x 10.
* WOD:
- 3 rounds for time
> 30:15 x 4, 7% @ 4.8 mph. [30 seconds on, 15 seconds off for four rounds then...]
> Sub-round x 3
. Weighted Sit-up, 7 reps [with 10# ball or 10# dumbbell held at arms length]
. Inchworm, body length [from the planche position - scoot your elbows forward until your back starts to "collapse" and you start to fall to the ground, quickly scoot your toes forward until you are in a solid planche again. Do this for the length of your body. TIP: figure out your start and stop points before starting the workout]
* Cool-down, Roller/Stretching/Yoga + 1 liter Water
Before I get a million requests for explanation...
You will do four sets of the run interval then you'll do the sub-round 3 times (sit, inch, sit, inch, sit, inch). That is 1 total round. You'll do that three total times. This is with a continuously running clock so go for broke! You can rest all you want as you're laying in a pool of sweat! Ahh, the cooling factor...
Post thoughts and time to comments.
Super Awesome. Have fun. DO WORK!
3...2...1...GO!
Coach
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Shawna
ReplyDelete17:57 min
So I have rugburn on my forearm/elbow area from crawling fast! Didn't really feel it til I was done, thankfully. ;) I was really proud of myself for doing all the running- at the prescribed settings- without holding on or stopping. I was good and tired on the third round, but I made it!
Solid Work!
ReplyDeleteI'm willing to bet that those 18 minutes flew by! Did Norm get a video of you doing the inchworm at super speed? That would be awesome!
Your running is obviously improving. This week of workouts is the second of two solid weeks with heavy met-cons. Great job!
Coach