 | WOD Blog |  |
Wed, Sep 1 |
090121 Workout
Cardio: Time
Workout
WARM-UP
AMRAP x 7 MINUTES
200m Run @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold
EXTENDED WARM-UP
3 SETS FOR QUALITY
100m Run*
:30 Double Under Practice
1:00 Deadbugs
-Rest :30 b/t Sets-
*Increasing pace of run each set.
(No Measure)
NCFIT BENCHMARK WORKOUT
'RANNIE'
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
(Score is Time)
COOL DOWN
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash
(No Measure)
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