MON September 23/13 – Prep 1, Week 13
WARM-UP
Warm-up – coaches pick
WOD
A. 5meter sprint starts from standing x 10-15 – rest as needed
B. In 75sec complete;
– 4-6 DB deadlifts
– 6-8 DB top end burpees
– Sprint the remainder of 75 sec
Every 4 min x 6 rounds
TUES September 24/13 – Prep 1, Week 13
REST DAY
WED September 25/13 – Prep 1, Week 13
WARM-UP
Warm-up – coaches pick
WOD
A. 400m run @ 180 cadence x 4 – rest as needed
B1. AMRAP in 5 min of;
– 50 skip ropes
– 5 burpees
– 15 light DB push press
Rest 2 min and tehn;
B2. Run 5 min for distance
Rest 2 min
5 rounds
THURS September 26/13 – Prep 1, Week 13
REST DAY
FRI September 27/13 – Prep 1, Week 13
WARM-UP
Warm-up – coaches pick
WOD
A. 5 meter sprint starts x 8
B. 10m sprint starts x 8
C. Hill run – max effort
– 5 sec on – 15sec off
– 10sec on – 15 sec off
– 15 sec on – 15 sec off
Walk down hill and repeat every 4 minutes of rest as needed
– do not be doing this workout if you are doing the mogathon
SAT September 28/13 – Prep 1, Week 13
WARM-UP
Warm-up – coaches pick
WOD
MOGATHON
A. 800m x 2 – warm-up runs
B. 5 or 10K time trial
SUN September 29/13 – Prep 1, Week 13
REST DAY
