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:

3 X 7min Run w/ 5-7min rest btwn, consistent and fast

MODIFIED:

3 X 7min Run w/ 7min rest btwn, consistent and fast

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 3

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

60min Easy Fun Run

MODIFIED:

45min Easy Fun Run

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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:

40min RUN, pick up your pace every 10min and hold it

MODIFIED:

38min RUN, pick up your pace every 8min and hold it

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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, start 75% end 95%–always increasing pace

MODIFIED:

30min RUN, start 75% end 95%–always increasing pace

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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:

4Mile Run as (1M BIG + 2M 85% + 1M BIG)

MODIFIED:

3Mile Run as (1M BIG + 1.5 85% + .5 BIG)

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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:

60min FUN RUN

MODIFIED:

45min FUN RUN

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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:

3Mile TT Run
GO BIG

MODIFIED:

2Mile TT Run
GO BIG

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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:

4Mile Run @ 85% RPE

MODIFIED:

3Mile Run @ 85% RPE

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

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…

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:

2M OUT @ 85%, how fast can you make it back?

MODIFIED:

1.5M OUT @ 85%, how fast can you make it back?

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…