Wednesday 11-15-17 S

Tuesday, November 14, 2017

Warm Up: 
Foam Roll- lats and quads 
Couch Stretch, Wall Lat Stretch, & Runner Lunge Holds 
+
"Mindful" Running 1 X 400 Ms @ Z1 
- think breathing, posture, & running form 
+
2  Quality Rounds of: 
10 Ring Rows or 10 DB Bent Over Rows  
10 T Push Ups 
+
"Mindful" Rowing 1 X 500/400 Ms @ Z2  
- think breathing, posture, & leg drive   
+
From 0:00 to 6:00 Mins: 
Every 2 Mins for 6 Mins: 

6-8 SA DB Z Press (6-8 per arm)  
12-16 Pause Tuck Ups (1 sec pause at the top)   
+
2 Min Transition Rest...
+
From 8:00-18:00 Mins: 
Option A (scored wod): 

10 Min AMRAP of: 
3 Strict HSPUs  
5 Burpees 
7 Strict Pull Ups 
7 Walking Lunges (7 per leg) 
+
OR...
+
Option B (scored wod) : 
10 Min AMRAP of:  
1 Wall Walk 
3 Pull Up Negatives @ 2 sec ecc  
5 Burpees  
7 Walking Lunges (7 per leg) 
+
2 Min Transition Rest...
+
From 20:00-32:00 Mins: 
2 Rounds of: 
500/400 M Row @ hard effort 
- rest 30-60 secs 
400 M Run @ hard effort  
- rest 30-60 secs 
- feel free to partner up on a rower   

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