0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-36:00 Cardio
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Down Dog with Calf Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
100m Run
(jog, moderate, fast pace…30 seconds to 1 minute rest between)
Cardio
Every 4 minutes for 16 minutes
400m Run @RPE 7-8
FOCUS:
Getting to know your running pace to prepare for the running in Murph
WEATHER CONSIDERATIONS:
If the weather does not allow for being outside then you can do Every 3 minutes for 15 minutes of 300yd shuttles inside, try to have 25yd zones if you can
If necessary you can make this a 500/400m Row..we do have rowing in the long workout Thursday
WOD Prep
3 Rounds
4 Toes to Bar
2 Single DB Devil’s Press
WOD:
8 Rounds For Time
8 Toes to Bar
6 Single DB Devil’s Press @50/35
SCORE: Time
PACE GOAL: 7:30-10:00
FEEL:
Push and Pray
Push hard early and hang on in the later rounds
The combination of Toes to Bar and the burpee in the Devil’s Press will challenge your core strength endurance
STRATEGY:
Stay unbroken as long as possible on T2B
Steady pace on the Devil’s Press
BEGINNER: Lying Leg Raises, Burpees
SCALED: Hanging Straight Leg Raises, 35/20
Rx+: 70/50
COMP: Toes to Bar must be unbroken, Double DB Devil’s Press @50/35