Sprint in and out of the pain cave…

Skill Work

Answer this question:

When I get tired, the first thing that breaks down on the run is: _____

Now, spend 3-5 minutes on a drill for that running weakness.

 

WOD

For total distance:

  • 1 minute sprint
    • 1 minute rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 10 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint

Finisher

4 rounds:

  • 10 reverse-hyper
  • 1 minute couch stretch (1 leg, alternate each round)

 


Notes:  These are SPRINTS.  Make each minute an all-out run for distance.  Then rest as described.  Will you run out of gas or will your well-trained metabolism pull you out of the hole?

 

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s