CFE Run Wod

WORKOUT OF THE DAY:12.19.17

  • Please note Thursday, December 21 Coach Jan will not be at the box. Please follow run as programmed.
  • Warm up: 2x(50m) as fwd, bkwd, high knee, butt kick, 10 leg swings fwd and lateral, 10 air squats, hold last squat 30 sec, 10  reverse lunges, samson stretch.
  • Run: (or Row) 8 x 200m with 100m recovery. Do not deviate more than 3-5 sec on each interval.
  • Cool Down: 3 rounds of: 10 situps, 10 push ups, 1o back x, 10 air squats,10 light kbs, couch/hamstring stretch.

WORKOUT OF THE DAY:12.21.17

  • Warm up:500m row, 10 walking knee to chest, 10 over under each way, 10 side to side lunges, samson stretch.
  • Run: (or row) Run 400m, 50 air squats, run 400m, 50 pushups, run 400m, 50 situps,run 400m.
  • Cool Down: mobility as required, couch/hamstring stretch.