Friday May 6, 2016
(Penny getting her sled pushes done last week. This was her first round and she ended up adding 40 more pounds to this bad boy! Way to go!)
Level 1 & 2 WOD:
10 rounds for time:
Jog to the flower bed (4 out of 10 intensity)
Sprint back to the gym (8 out of 10 intensity
Walk half way around gym for recovery and begin again….
**At 3,2,1.. GO, you will jog at a 4/10 pace out to the flower bed. Round the corner and sprint it back at an 8/10 pace. For the recovery period, walk north toward Smashburger, around their patio, and into the back door of the gym. Cut across the gym and once you get back to the front door, begin your 4/10 jog to the flower bed again. Your score will be total time to completion. Make sure there is a difference in your pace on the jog and the sprint 😉
**If you need to row or bike this instead of run, go for 250m at the 4/10 pace, 250m at the 8/10 pace, and then get up and walk half way around the gym before starting your next round.
POST WOD MOBILITY
Spend at least 10 minutes:
Foam rolling, barbell rolling, stretching, lacrosse ball, etc… upper and lower body….
Ideas: Quads, Calves, Hamstrings, Glutes, Inner Thighs, Lats, Neck, Chest, Forearms, Shoulder blades, etc..