Sat, Feb 11, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row
  • 20 Front Squats (45/35)
  • 20 Push Press (45/35)

 —Conditioning—

HERO WOD – DANIEL

 For Time:

  • 50 Pull Ups
  • 400m Run
  • 21 Thrusters (95/65)
  • 800m Run
  • 21 Thrusters (95/65)
  • 400m Run
  • 50 Pull Ups

 —Cooldown—

15 min. Roll out

 —Baker to Vegas complete INSTEAD of Cond.—

  • 10K TT 

 Warmup for 10K will be:

10 Meters Each:

  • Skip for Height
  • Skip for Distance
  • Running Knees to Chest
  • Running Butt Kicks
  • Running Backwards Pedal
  • Carioca back and forth
  • Frankenstein Walk
  • Walking Quad Stretch
  • Knee Hug Walk
  • Sampson Lunges

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