MON September 16/13 – Prep 1, Week 12
WARM-UP
Warm-up – coaches pick
WOD
A. 800m run x 4 @ maintained pace
B. Sled sprints 10 x 50m – build load each run – must be attempting to move feet quickly on latter sets.
TUES September 17/13 – Prep 1, Week 12
REST DAY
WED September 18/13 – Prep 1, Week 12
WARM-UP
Warm-up – coaches pick
WOD
A1. AMRAP in 5 min of;
– 10 push-ups
– 10 lunges
– 10 sit-ups
Rest 2 min
A2. Run 5 min for distance
Rest 2 min
3 rounds
THURS September 19/13 – Prep 1, Week 12
REST DAY
FRI September 20/13 – Prep 1, Week 12
WARM-UP
Warm-up – coaches pick
WOD
A. In 90sec complete;
– 10-12 DB squats
– Reps DB push press with squat load
– Sprint the remainder of 90sec
Every 5 min x 6-7 rounds
SAT September 21/13 – Prep 1, Week 12
WARM-UP
Warm-up – coaches pick
WOD
A. 800m x 3 – warm-up runs
B. Run 1o min on, 1 min off x 4-5 rounds (maintain pace throughout)
SUN September 22/13 – Prep 1, Week 12
REST DAY
