Feature Video – We have been on a kick of watching Brian Mackenzie the last few weeks – here is more on running up hills and down hills.
MON September 09/13 – Prep 1, Week 11
WARM-UP
Warm-up – coaches pick
WOD
A. In 75sec complete;
– 6-8 DB walking lunges/leg
– Sprint the remainder of 75 sec
Every 5 min x 7 rounds
TUES September 10/13 – Prep 1, Week 11
REST DAY
WED September 11/13 – Prep 1, Week 11
WARM-UP
Warm-up – coaches pick
WOD
A. 200m warm-up runs
B. Run 6min on 2 min off x 5 rounds
C1. Abmat weighted sit-ups 3-5 x 20
C2. Weighted back extensions 3-5 x 15-20
THURS September 12/13 – Prep 1, Week 11
REST DAY
FRI September 13/13 – Prep 1, Week 11
WARM-UP
Warm-up – coaches pick
WOD
A. 200m @ 180 cadence x 4
B. Hill sprints 20sec – Every 3 min x 7-10 rounds
SAT September 14/13 – Prep 1, Week 11
WARM-UP
Warm-up – coaches pick
WOD
A. 200, 400, 800m run for warm-ups
B. Run 10 min on, 1 min off x 4 rounds (maintain pace on all)
SUN September 15/13 – Prep 1, Week 11
REST DAY
