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Day 1

  • Day 1

    Warm Up: 1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then… WOD: RX: 6 X 400m Run w/ 90s rest btwn RX – Row: 6 X 500m Row w/ 90s rest btwn Modified: 4-5 X 400m Run w/ 2min rest btwn Modified – Row: 4-5 X 500m Row w/ Full WOD →

Day 2

  • Day 2

    Warm Up: 2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 3 X 6min Run w/ 3min rest Consistent RX – Row: 3 X 6min Row w/ 3min rest Consistent Modified: 3 X 4.30 Run w/ 2.30 rest Consistent Modified – Row: 3 X 4.30 Run w/ Full WOD →

Day 3

  • Day 3

    Warm Up: 5-6 X 200m Run, each one faster than the last, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 1M Run, rest 5, 800m Run, rest 4, 600m Run, rest 3, 400m Run, rest 2, 200m Run Modified: 800m Run, rest 5, 600m Run, rest 4, 400m Run, rest 3, 200m Run, rest 2, Full WOD →