Wednesday 06-27-18 S

Tuesday, June 26, 2018

Warm Up:

Foam Roll- Calves & Hamstrings

Knee Hugs, Leg Swings, & Bounding

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Running Drills:

Toes & Heel Walks  X 2 GL  

High Knees X 2 GL  

Butt Kicks X 2 GL

Hop & Lean Drills X 2 GL

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Grab BB & Jump Rope...

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Prep Work (as group):   

9-7-5-5 Pause Push Press @ 1-2 sec pause oh

3 Burpees + 10 Double Unders      

- start with an empty barbell   

- hit one set of 5 reps with no pause at wod weight  

Running Practice:

Every 4 Mins for 4 Sets:   

300-400 M Run @ progressive, but moderate efforts

- the goal is a 1-to-1 work;rest ratio  

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4 Additional Minutes of Rest (5-6 mins total)     

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8 Min AMRAP of:   

5 Push Press 115/75   

10 Burpees   

35 Double Unders   

- scale this workout as needed    

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