MONDAY 10.9.2017 WOD

Before and after photos from this weekend’s Tough Mudder

Monday, Columbus Day, is on a normal class schedule.

WARM UP:

2 Min Row, Bike or Jump Rope

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back

Foam Roll or Lax Calves and Glutes

1 RNFT
20 Russian Swings
5 Pause Goblet Squats
10 Reverse Lunges on Sliders R & L
10 Plank Sliders R & L
10 Reverse V-Ups on Sliders

PART 1:

FITNESS/SPORT

3 RNFT

A1. Using a Single DB complete: 1 Single Leg RDL + 1 Hammer Curl + 1 Strict Press
Complete ALL 5 on Right and the ALL 5 on Left* Stand on Right Leg and Use Left Arm…

A2. Single Arm Ring Row 5 on Right and 5 on Left

PART 2:

FITNESS

The priority for this workout today is PACING. Do not let yourself redline. Go into this workout as if it were 6 sets not 3 sets. Keep track of all of your reps if done correctly they should remain relatively steady across all 3 sets.

Remember some days are TRAINING and some days are TESTING. The goal of this type of training today is to build your aerobic base and we will be slowly ramping these up over time.

3 Rounds of:
1 Min DUs or Singles
1 Min Swings Russian or Full
1 Min Burpee No Jump
3 Min of Continuous Row at 30-50% effort

SPORT

3 Rounds of:

1 Min S2OH 95/65
1 Min Full Swings 53/35
1 Min DUs
3 Min of Assault Bike at 30-50% effort

If done correctly each round should be about the same amount of reps. Pace yourself for sustained continuous effort over 18 minutes. Focus on breathing and maximum efficiency in all 3 movements.

COACH LED COOLDOWN

Click on a tab to select how you'd like to leave your comment

Speak Your Mind

*

Menu Title