Wednesday 22nd, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch, light run/jog/row
Get legs warm

Metcon:
Four rounds for time of:
Against a 3 minute clock complete:
400 meter run
Max Jump ropes
*Rest 90 seconds

note- start the clock once you take off on the run. Set up your clock to a 3 minute count down.  Once you get done with the 400 meter run complete as many single unders as you can.  Score is number of single unders per round. 


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch/mobilize legs
Roll out any soreness

Strength:
Four rounds of:
50 meter Farmer's Carries
Use hex bar or dumbbells
I want this to be very heavy (chalk up if you have to, or use straps)

Metcon:
Pick your poison
Four rounds for time of:
Against a 3 minute clock complete:
400 meter run or 500 meter row
Max Single unders or double unders
*Rest 90 seconds

note- start the clock once you take off on the run or row. Set up your clock to a 3 minute count down. Once you get done with the 400 meter run complete as many single unders or doubles as you can. Score is number of jump ropes per round. 

After Burner:
Max Height
Start low and build to a max box jump. If you don't have a box, build up supports that will hold you. Get creative.  Use stairs or a truck bed.  Get as high as you can. Vision yourself succeeding on each jump.

-your legs should be dead after today!!


Here's me messing around with box jumps
http://www.youtube.com/watch?v=m_yQ6P-W-CE&feature=plcp


Post weights and times.