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General Fitness 07.02.14

1
Jul

General Fitness 07.02.14

Prep Work
Runners prep
2 sets of
100′ High knees
100′ Butt Kickers
100′ Bounding
100′ Lunge+Step in between
100′ Carioca

5 Min Extra mobility prep.

WOD
First thing…Make sure you are hydrated its gonna be HOT!
20 Min AMRAP
400M Run
Rest 1 Min

For this it is very important that you evaluate what kind of a runner you are….

1. If you are a experienced runner with a ton of miles under your belt- Each run should be performed at 85-95% effort. Very important that you keep to your rest periods :60 Exactly.

2. Some experience maybe a 5K for fun once or twice- Set a goal and stick to it each set. Very important that you keep to your rest periods :60 Exactly.

3. New to it? Set a goal for each interval and try to keep your rest periods from :60-:90

Remember we spent the last few weeks working on our form of our foot strike. Try and stick to it. Just like lifting weights technique does matter

If running is not going to happen today don’t worry we have a scaling opportunity (Not enjoying running is not a reason to not do it).
Injured option
6 Sets of
2 Min Air-dyne @ 65%
1 Min Air-dyne @ 90%

ACC Work
2X50′ Butt scoot

Cool Down
Mobility
Post results

9 Responses

  1. Heather

    Goal was 7rds @ 2min
    152
    152
    152
    155
    159
    156
    201
    I was exhausted & happy. Defiantly mentally struggled at the end.

  2. Vanessa Esquivel

    A day late and all alone, but got it over with nevertheless! Completed 7 rounds of 400 M at:

    2:03
    2:02
    1:54
    1:56
    1:53
    1:50
    1:51

  3. Jenn Paul

    I actually liked this one.
    2:42
    2:44
    2:44
    2.54
    2:42
    1:21 (only had time remaining for a 200)

    It really helped me get back on track after the 10sec. difference in my run, by focusing on my technique.

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