Wednesday 12-6-2017

Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • 2 Rounds – Run 50 m (driveway) @
  • Jog, 30%, 50%, 70%, 90%
  • rest 20-30 sec between
  • Then, 20 Partner WB Sit-ups (light)
  • 3-5 min stretch of choice

Strength:

  • Strict press
  • 5 @ 40, 50, 60, 65, 70, 70%

Partner WOD:

  • 8 x 200m Run
  • 8 x 250m Row
  • Alternate partners

Yoga/Mobility:

5-10 min

  • Runners Stretch 1 min ea side
  • Child Pose 2 min
  • Spinal Twist (Windshield Wiper) 1 min ea side
  • Samson/Dragon Pose – 1min ea side- use Medball for support against hip

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