WOD 07-04-20

////WOD 07-04-20

WOD 07-04-20

WOD 07-04-20

5 Rounds for max reps and time
(1 round is 4 min work followed by 2 min of rest between rounds.)

2 rounds of:
20 sec max goblet squats/jumping Airsquats
10 sec rest
20 sec max alt goblet Lungesteps/jumping Lunges
10 sec rest

Then 400m Sprint for time/2 min High Knees
(If your 400m takes longer than 2 minutes, scale back the distance.)

Start your warm-up with an easy 4-5 min jog or the same time in High knees, jumping jacks, rope jumps, etc.
Then warm-up in 10-15 minutes from Airsquats and bw Lunges to the movements with weight or the jumping version.
The weight for the workout should be light enough so you can keep working the whole 20 seconds every time.
Always start your warm-up slow, but for this kind of sprint workout you want to be sweating and out of breath before you start the WOD. So speed up throughout the warm-up and see how fast you want to move.

No matter how fast you want to go, ALWAYS work full range of motion!

Set your interval timer, say your prayers and 3.2.1..GO!!

(Post your score: total reps, in the comment

section.)

Workout explanation, movement standards and options:

By |2020-04-06T21:37:44+02:00April 7th, 2020|Blog, WOD|