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Day 1

  • DAY 1

    WARM UP: 2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 10 X 100m Run on 90s RX – ROW: 10 X 125m Row on 90s MODIFIED: 8 X 100m Run w/ 90s MODIFIED – ROW: 8 X 125m Row w/ 90s COOL DOWN: Walk it out Full WOD →

Day 2

  • DAY 2

    WARM UP: 1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then… WOD: RX: 200 + 400 + 600 + 800 + 600 + 400 + 200m Run, work:rest = 1:1 RX – ROW: 250 + 500 + 750 + 1000 + 750 + 500 + 250m Run, work:rest = Full WOD →

Day 3

  • DAY 3

    WARM UP: 5-6 X 200m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5min, then… WOD: RX: 30min Run, how far can you get? MODIFIED: 30min Run, how far can you get? COOL DOWN: Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs… Full WOD →