Sunday, April 16, 2017

Monday - Getting Ready



As many of you know, Murph is coming up in about 6 weeks. In order to prepare for this, I am going to throw in some additional running for everyone to get ready.

So here you go

Group warm up:
Line drills

Endurance:
7 mins of conversational speed running
*this isn't a race, this isn't a challenge to see how far you can go in 7 mins, this is a chance for you to get your legs moving and get your lungs working. If you have a stop watch, bring it, that way you can just run out for 3.5 mins and then come back in. If you don't have a stop watch, the coaches will start the clock and you can do 200 meter repeats in front of the box so that you can keep an eye on the clock

Metcon:
5 rounds for time
5 cal row
5 thrusters 95/65, 75/55, 55/35
5 bar facing burpees
5 slam balls 20/14 (do not use med balls)
5 pullups
5 wall balls 20/14
*1 min rest after each round
*do each round as fast as possible and use that 1 min rest to recoup

OT Endurance
7 more mins of conversational speed running

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