Warm-Up:
Group Dynamic
WOD:
I. 3 Minute AMRAP:
5 Burpees
5 Kettlbell Swings (70/53)
*3 Minutes Active Rest
II. 3 Minute AMRAP:
5 Burpees
5 Kettlbell Swings (70/53)
10 Double-Unders
*3 Minutes Active Rest
III. 3 Minute AMRAP:
5 Burpees
5 Kettlbell Swings (70/53)
10 Double-Unders
IV. 3 Minutes Per Leg – "Couch Stretch"
*Scaling options for all athletes will be provided by the coaches in classes
Competitors:
Part 1:
Hit the WOD (only 2 minutes active rest between AMRAP's)
Rest 6+ hours
Part 2:
Row 1K @ 80% effort
Rest walk 2 minutes
Row 1K @ 90% effort
Rest walk 2 minutes
Row 1K @ 100% effort
Endurance:
Week 3
Long Interval: 3 x 1200m
*Rest 3:00, hold efforts within 3-5 seconds
Short Interval: 4 x 400m
*Rest 90 seconds, hold splits within 2-3 seconds
Tempo/Time Trial: 45:00 @ 85% Effort