WOD
“Stand Tall”
2 Rounds
30 Shoulder Taps
200 Meter Run
:30 R-Plank Hold
200 Meter Run
:30 L-Plank Hold
200 Meter Run
30 Superman Rocks
200 Meter Run
30 Glute Bridges
200 Meter Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=bX2_VvZrAUg
WOD Guidance & Goals:
The bodyweight movements between 200’s are your rest, SPRINT the 200’s!! Start by doing 30 alternating shoulder taps (15/side), the :30 planks are on an elbow, superman rocks can be scaled to lifts and glute bridges focus on squeezing your glutes. Target 17 minutes.
16:50
16:02
16:06 with people. From a distance.
16:20
15:27
superman extensions
15:57
16:03
16:32
14:18- stairs
15:38
15:17
16:22 with an extra 200 m
16:40
15:07?
18:34 bad asthma day
Went to 100’s after 3 200s
Did Monday’s WOD – 13:48, 10# DB stepups 2 steps, 10# HPCs
15:23 Rx
24:?? Some interruptions with questions from neighbors 🙂
18:14
Realized after that I ran my driveway length and my measured 100m out and back. Haha oops. Hello 250m?!
Sprint paces 6:55-7:15avg.
4min Tabata jumping lunges
Hatch week 1 day 2
15:30 (I think)
16:07
23:50 stairs
Ted & Liz
Ted < 21:00 good sweaty one. Liz < 22:00
15:54
15:44
15:14 our 200s must have been off
14:39 200’s must’ve been off
17:28 or :48 Superman lifts
18:57