A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.
– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.
B) WARM UP (3:00 – 18:00)
Run 400 Meters as a group,
Then,
Spend 10 Minutes on Pose Running Drills
*This the 3rd time we’ve done these drills this month so they should be starting to get more comfortable.
Run 400 Meters as a group,
Then,
Spend 10 Minutes on Pose Running Drills
*This the 3rd time we’ve done these drills this month so they should be starting to get more comfortable.
C) METCON (20:00 – 55:00)
”Jerry”
For time:
Run 1 Mile
2k Row
Run 1 Mile
L2: (Run 800m/Row 1k/Run 800m)
L1: (Run 600m/Row 1k/Run 400m)
*No time cap
*Alternate Option
Mix and match a total of 7 minutes of each portion of this workout on the rower, or Bike.
”Jerry”
For time:
Run 1 Mile
2k Row
Run 1 Mile
L2: (Run 800m/Row 1k/Run 800m)
L1: (Run 600m/Row 1k/Run 400m)
*No time cap
*Alternate Option
Mix and match a total of 7 minutes of each portion of this workout on the rower, or Bike.
D) EXTRA CREDIT (55:00 – 60:00)
5 Minutes of Recovery Work ie.
Light row, jog, or bike OR P. Breathing
5 Minutes of Recovery Work ie.
Light row, jog, or bike OR P. Breathing