WOD 09.01.22

Warm Up:

Running Drills

Movement Specific Warm up: 1 min rest after each

100m Run——-150m Row—————–200m Bike

200m Run——-250m Row—————-400m Bike

300m Run——-350m Row—————-600m Bike

Paces

SLOW

Sl-Mod

Mod

“Road Block” – Pick 1

Run

1600m Easy 

600m Fast

1200m Moderate

400m Fast

800m Fast

-Rest 3 minutes btw all intervals

45min time cap

OR

Row

2000m Easy

750m Fast

1,500m Moderate

500m Fast

1000m Fast

-Rest 3 minutes btw all intervals

45min time cap

OR

Bike Erg

4000m Easy

1500m Fast

3000m Moderate

1000m Fast

2000m Fast

-Rest 3 minutes btw all intervals

45min time cap

Extras:

2:00/2:00 Achilles KB Smashing

1:00/1:00 Shin bone Saw on Foam roller

3×15 Reverse Hyper