M WOD 070817
ANNUNCIAZIONE, ANNUNCIAZIONE!!!
Mi hanno chiesto: “Perchè corri?” Io ho risposto: “Perché tu sei fermo?”
“Jeremy Wariner”
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana
WARM UP
Active downward dog / alternate toe touch x20
Standing leg swing (front) x30″ each leg
Running skips or assisted kneelift x30″
Lateral squat ( landing left) x12-15
Standing leg swing ( across) x30″
Running skipsbor assisted knee lift x 30″
Lateral squat (landing right) x 12-15
Active downward dog / alternate toe touch x20
CONDITIONING
Choose One:
A) Tempo Run
8K RUN ( 5 miles )
B) For Time
500m Row
50 Unbroken Double Unders/150 Single Unders
750m Row
25 Unbroken Double Unders/75 Single Unders
1000m Row
15 Unbroken Double Unders/45 Single Unders
1500m Row
ACCESSORY WORK
5 Rounds Not For Time
5 Bench Press #.75 BW
5 Back Squats #.80 BW
