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Weekly WOD – July 2 – 8, 2012

July 2, 2012

Remember we are just getting our baselines here. Here’s a recommendation on how to complete these distances:

 

Tuesday:

A. Warm-up:

1/2 mile easy jog
Dynamic Range of Motion work (high kick, runners lunge, 6-point burpees, etc.)
5 mins of CrossFit Endurance Running drills of choice with brief (100-200m) jog increasing to sprint between each.
Follow with 3 x 100 m sprints @ 80%, 90%, and 100%.Recovery completely

B. 400 meter sprint for time
Followed by 3-5 mins of recovery

C. ½ Mile run for time
Followed by 5 – 8 min active rest for

D. 1 Mile run for time

 

Thursday: Regular class time meet at Belmont and the Lake

5km for time

While we aren’t running on real trails, this is a great demo.

Note – we’ll mark the course exactly and you’ll run on the path with no stops.

 

Sunday:

A.      Warm-up:

1/2 mile easy jog
Dynamic Range of Motion work (high kick, runners lunge, 6-point burpees, etc.)
5 mins of CrossFit Endurance Running drills of choice with brief (100-200m) jog increasing to sprint between each.

B.      Run 10k for time

Check out this 10k WOD Demo

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