october-9-2014 |
view on CFSD site
Mobility:
10min trainer led mobility to ankle and surrounding tissue.
5min to problem area of choice
be sure to warm up calves and achilles quite well
start wod no later than 20 after
Wod:
Annie
50-40-30-20-10
double unders
situps
cap time at 11min
Rest 3-5min then go directly into
5 sets with at least 1min rest between sets
-Mx KBS
-100m Sprint
Rd 1 start on KBS then go directly into sprint
Rd 2 start on sprint and go directly into kbs
Rd 3 start on KBS and continue to alternate as such
Rd 4
Rd 5
Ruski or Americano depending on proficiency. 2/1.5/1 depending on strength.
Trainer led cooldown&stretch