Here we go... A little running WOD in the winter!!!
And a little work for the 12 Days WOD
ON THE TRACK
10m Easy Run
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400m @ Tough Pace (fast, but sustainable)
200m easy "recovery run"
400m @ Tough Pace (try to maintain the same pace as before)
200m easy "recovery run"
4 M Rest
REPEAT...
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10m Cool down Run
Ladick ~ 1:18 / 1:20 ... 1:12 / 1:15
Stan ~ 1:28 / 1:38 ... 1:28 / 1:32
Daliege ~ 1:39 / 1:35 ... 1:18 / 1:26
tb ~ 1:40 / 1:42 ... 1:45 / 1:41
There was no way I was going to hold a faster pace than that... WOW, was Lad's flying!!!
On the 2nd round I needed a Run-walk as I do not think there is such a thing as recovery run for me!
Warm-Up
Squat/CNS Prep work...
Air Squats
Power Clean Warm-Up
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Squat Clean ~ AMRAP in 3m @85% 1RM
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Thrusters (95/65) ~ 5 Sets of 10 Reps AFAP, rest about 60s b/t each set
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DB Step Overs (50/35) 5 sets of 10 AFAP, Rest 2m b/t sets
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Pistols 3 sets of 20 Alternating Reps (20 Total), 2m Rest b/t sets
tb ~ 215# = 11 Reps / Thrusters ~ 16.79/17.84 /17.12/16/76/15.84 (last set I felt like I was pulling the bar down from the top) / DB Step Overs ~ 1:10/46/53/50/45 / Pistols were with a band for balance 1:36/1:15/1:20
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