Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running Emphasis – Week 3 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 8 minute AMRAP:

    • 100m Run

    • 5 Wall Therapy Squats

    • 30 second Front Plank Hold

    • 10 Band Pull-Aparts

  • C – Movement specific review/instruction – Bar Row Review/Setup

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2a) 20:00 – 60:00 – AQAP:

1 mile Run

100 Wall Balls 20/14

50 Bar Rows

50 Calories Ski/Bike/Row

100 Abmat Sit-ups

50 Kettlebell Goblet Squats 70/53

800m Run

Scale as needed. This is a chipper, must complete one movement before moving to the next.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE