WOD 4.10.15 Friday

WARMUP:

  • Foam roll: IT Band & Adductors
  • 200m Jog (100m forward run / 100m Back Pedal)
  • High Knees/Butt Kicker
  • Knee Hug/ Knee Cradle/ High Kicks
  • Couch + Lunge stretch
  • 1 Broad Jump + 5 Air Squats; across the room
  • 200m Jog (100m forward run / 100m Back Pedal)

A. Front Squat w/ Pause or Tempo

  • 3-3-3-3-3
  • (Adv/intermediate) w/ 3 sec. pause at bottom
  • (beginner) Tempo: 40X1

B. Bench Press

  • 3-3-3-3-3 (heavy)

C. Sprints

  • 4 x 400m
  • Rest 2 minutes

*Substitutions: Row 500m -OR- Airdyne sprint for 1/2 mile

C. Extra Credit: optional

  • Prowler Push/ Tire Pull: 3 x 60 sec.

D. Foam Roll

  • IT Bands
  • Quads
  • Calves
  • Figure 4 Stretch: 1 min/leg

 

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