WOD: Thursday, February 13, 2014

(A) Run Drills

  • High Knees
  • Butt Kicks
  • Arm Pumps
  • 5x50m Runs (jog back) with Running Form Corrections by Trainer
    • Avoid: Heel Striking, Unlocking Elbows (Karate Chops and Milking the Cow), Looking Down, Arms Swing Side-to-Side, Feet Sweeping

(B) Demo, Standards, and Practice for All Movements in (C)

(C) Conditioning For Time:

  • Run 800m
  • 10 Rounds of 5 Air Squats, 5 GI Janes, 5 Wall Balls
  • Row for 20 Calories (if a Rower is not available, Run 400m)

(D) 5 Minute Break

(E) Time Permitting: 5 Rounds of...

  • 5 Ring Dips OR 5 Dips OR 15 Second L-Hold on Rings or Matador
  • 15 Sumo Deadlift High Pulls 1.5/1.0
  • 30 Second Rest

Two-A-Day: 10x 100m Runs (stay under a full sprint)

Matador Spine. Photo by Rafael Vega