Tuesday 1/14/20

Warm up:
15 DU’s / 15 Big Singles
Jog to end of fence and back
1 Inchworm
15 DU’s / 15 Fast Singles
Jog to end of fence and back
1 Inchworm
15 DU’s / 15 Penguin claps
Jog to end of fence and back
1 Inchworm
*Increase speed on ea run

Strength:  After WOD  – Every 30 seconds for 6 min
Tempo RDL 2 Reps @ (5:1:x:1)

WOD: 25 min running clock
00:00 – 30 DU’s + Run 400m
05:00 – 30 DU’s + Run 400m
10:00 – 30 DU’s + Run 400m
15:00 – 30 DU’s + Run 400m
20:00 – 30 DU’s + Run 400m
*Score is slowest time

Accessory: 3 x 30 sec
Straddle sit
Banded bridge hold

Notes: For WOD slowest round counts. Goal is consistency. Scale will
be 2x for single unders, however athletes may use penguin claps or
scale # of DU’s at coach’s discretion. Tempo RDL is almost the same
number of reps as last week (24 vs. 25). It is broken up into smaller
sets, but also has less rest time. Aim to start with the average
weight from last week and add in 2nd half only if form is maintained.