CFE Run Wod

WORKOUT OF THE DAY:10.03.17

  • Warm Up: 2x(50m) as fwd, bkwd, high knee, butt kick, 10 leg swings, fwd and lateral, 10 reverse lunges, 10 side to side lunges,  10 russian baby makers, 10 pigs on ice, 5 fwd, 5 bkwd, samson stretch, ankle mobility, calf stretch.
  • Skill: 10 exaggerated foot pulls each side, 10 BOF hops with forward lean.
  • Run: 
  • All Levels: 1 mile TT, rest 3 minutes, 1 mile TT
  • Cool Down: Max time plank holds, 20 russian twists on Bosu ball, 20 Vups, couch/hamstring stretch and mobility with Coach Jan

WORKOUT OF THE DAY:10:05:17

  • Warm up: 2 minutes jump rope drill, 10 air squats, 10 mountain climbers, 10 over/under the fence,10 walking lunges with twist, 10 ankle rotations each way, 10 walk on toes, 10 walk on heels, samson stretch.
  • Run: 
  • Level I: 5 x 800m with 200m recovery in between each.
  • Level II: 4 x 1000m with 300m recovery in between each.
  • Cool Down: Max time plank holds, 10 knee tucks on bosu, 10 pushups on bosu, couch/hamstring stretch and mobility with Coach Jan