WOD - Friday 2021-01-22

OVERVIEW

Today’s WOD is an endurance based workout, Run 3000 meters for time. This is far from a sprint workout and will allow you to work on pacing yourself for a longer period of time. Focus on staying relaxed in the shoulders and allowing the arms to swing freely thinking hip pocket to eye socket for arm motion. Keep a forward lean nose over toes and try to prevent hard stomping staying active on the balls of your feet. If you are a natural runner this could be a good time to add short sprints during the run to increase the intensity of the run. Dress warm and wear running shoes for this one.

WARMUP

Mobility

• Spidermans w/ hamstring stretch x5 per

• Banded Ankles x1 min

• Banded Hip stretch x1 min

Activation

• Leg Swings - F/B, L/R x10 per

• SL Calf raises on plate x20 per

• Squat to stand x10 - feet under toes

Daisy Pickers

Frankenstein walks

High knee runners

Butt kickers

Cariocas

Wall Runs w/ pause

WOD

For Time:

Run 3000 meters

COOL DOWN

Foam calves/hamstrings