WOD
Friday 10.15.2021
Friday | 10.15.2021
Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
**2. Workout Prep**
3 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –
Workout: Sovel and Pail
Target time each set: 35-45 seconds
Time cap each set: 60 seconds
10 rounds (Every 4:00)
200m Run (Sprint)
* Scaling option 1 (Masters 45+)
No Change
* Scaling Option 2 (Beginner)
10 rounds (Every 3:00)
100m Run (Sprint)
Accessory:
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)