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Wednesday 7/6/16

5
Jul

Wednesday 7/6/16

Warm Up

Run 500m

High Knees

Butt Kicks

Carioca

Side Shuffle

Run Backwards

Skip

Sprint

 

WOD

5K Training

  • 2x200m at fast pace
  • 400m at mod pace
  • 2x200m at mod/fast pace
  • 400m at mod pace
  • 2x200m at fast pace w/ 60sec rest b/t all reps

Total: 2000m

10k Training

  • 4x (200m at mod pace, 200m at fast pace)
  • 4min rest, 2x (200m at mod pace, 200m at fast pace)
  • 4min rest, 1x400m at max effort

Total: 3000m

 

Cool Down

Hamstring Stretch and Ab Challenge:

Ab Challenge:

35 Sit Ups

15 Crunches

15 Leg Raises

25s Plank

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