Running on the Min

February 15, 2012

Beginner  

Intermediate

Advanced

(5) Roll Out

Side Hip Roll Over & Press

Side Hip Roll Over & Press

Side Hip Roll Over & Press

(10) Warm Up

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

(10) Mobility

PNF calves with a Band 2 min Each side.

PNF calves with a Band 2 min Each side.

PNF calves with a Band 2 min Each side.

(NA) Skill

(30) WOD

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

(NA) Cool Down