CFE Run Wod

WORKOUT OF THE DAY: 10.24.17

  • Warm up: 10 jumping jacks, 10 jump squats, 10 pushups, 10 mountain climbers, Samson stretch,¬†calf stretch, 10 leg swings, ankle mobility
  • Run:
  • Level I: 6 x 400m with an easy 200m walk or jog in between.
  • Level II: 8 x 400m with an easy 200m walk or jog in between
  • Cool Down: 3 position max time plank hold, max Russian twist with slam ball onBosu, 10 SLDL on Bosu, Couch/hamstring stretch
  • WORKOUT OF THE DAY: 10.26.17

  • Warm up: 400m as pick ups, 10 leg swings, 10 side to side lunge, 10 reverse lunges, 10 inch worms, Samson stretch, calf stretch, ankle mobility.
  • Run:
  • Level I: Tabata as 30 sec run 20 sec rest for 30 rounds
  • Level II: 4 x 1000m with an easy 400m in between each interval
  • Level III: 6 x 1000m with an easy 400m in between each
  • Cool Down: 3 position max time plank holds, 10 squats on Bosu, 10 pushups on Bosu.