WARM UP
1 mile run
SKILL
FOLSOM & RANCHO:
10×25 yard swim every :45 (Folsom 10x 15 strokes total- 8 out 7 back). Free style- Breath every 3 strokes the whole way (scale as needed)
SACRAMENTO/ROCKLIN/WHITNEY:
6x 1 min ski with :30 rest (75-80% effort)
WORKOUT OF THE DAY
FOLSOM & RANCHO:
15:00 AMRAP:
50 yard swim
(Folsom 50 strokes. 25 out and 25 back), then 3 burpees. Add 3 burpees every round 3,6,9,12 etc.
Lv2- free style with 1 breath every 3 strokes the whole time
SACRAMENTO/ROCKLIN/WHITNEY:
15:00 AMRAP:
250M row, 3 burpee pull ups adding 3 every round. 3,6,9,12 etc
ENDURANCE WOD (6pm FOLSOM)
Warm Up
400m run
20m toy soldiers
20m knee pulls
20m heel walks
20m High knees
20m Butt kickers
Skill
Sit up with med ball technique
*10:00 practice for speed and strength
WOD
Time Cap 30 Min
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
– Rest 2 Min –
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg