Warm-up:
Row 1000m 2:00 min or longer pace
3 rounds
10 hollow body rocks
10 2 sec squat holds
10 lunges w/twist
Strength:
5x5 Deadlift
Really focus on form and pulling with a neutral back!
WOD:
Run 1 mile
50 Burpees
Then
8 rounds
:20 sec 5k pace
:20 sec 1k pace
:20 sec 500m pace
1 min rest
If you are unsure of your pacing use the following chart:
Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace
Deadlift: 315-325-345-345-345
ReplyDeleteWod: 11:22 way to hot and way to slow!