WOD
“Three in the Morning”
800 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
800 Meter Run
800 Meter Run
600 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
600 Meter Run
600 Meter Run
300 Meter Run
75 Box Step Ups, 20″
3 Minute Plank
75 Box Step Ups, 20″
3 Minute Plank
75 Box Step Ups
300 Meter Run
300 Meter Run
WOD GUIDANCE & GOALS
A little run, step-up-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete all 100 step ups (around 4-5 minutes) then start accumulating five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, go back to 100 step ups and move faster this time through. Run the final 800 at your 1 mile pr pace. Target 18 minutes.
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HOME WOD
800 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
800 Meter Run
800 Meter Run
ENDURANCE
Rest
18:50, MVx
26:30 mcx
26:29 MCx
23:02 or 07. Mcx
23:43 MCx
23:33mcx
22:05 MCx
23:24 mcx
those planks tho
24:08 MCx
27:45 MCx — a cumulative burner
22:22 mcx
27:05 mcx
21:47 mcx
22:35 Mcx planks 👎
24:23 MCx
24:43 MCx