Listen to your body. If your body is saying take a rest day, then take a rest day. If you are feeling like moving around, then complete the running session below or an active recovery swim or row session.
Active Recovery
Warm Up
Run 800 meters @ 50-60%
Followed by…
Two sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
A/B/C Skips
x 20 meters
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Jump Rope Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Main Set
Two sets of:
7 Minute Run
3 Minute Jog
I’m going to be on the road with my daughter for hockey games and don’t know whether I’ll be able to work out the next three days (there’s a slight chance I can hit a box in Santa Fe on Saturday, but not sure), so I went ahead and got our box WOD in today since it was the birthday WOD for one of the coaches who turned 50. Filthy Fifty (did the scaled women’s version) – 27:38 (a 1:42 PR) 50 box jumps (20″) – UB 50 jumping pull-ups – 30/10/10 50 KBS (12kg) – 30/20 50 walking lunges… Read more »
Good work Silke!!!
Thanks Nichole! 🙂
24 min Emom with class @5:45 Min1: 10bbjo Min2: 200m run Min 3: 20 du 5ttb Min 4: 10 hspu Then did mob and the running. Got some super laughs out of doing the abc skips. Seriously if you havent…pair it with some early 90’s hip hop music. Think mc hammer 🙂 Or maybe i was missing the point of the drill completely and just getting jiggy with it? Did the short sprints and right calf cramped up again, was totally fine for about a week. So did the first 7 min pretty slow. Then the second round, i was… Read more »
Yes to early 90’s hip hop!!
Re-did the Dark Horse Rowing damper setting test using watts.
Very interesting results this time around. If you have not done it, I highly encourage you to do so you can begin to figure out your proper damper setting.
Do you have a link for that?
Markus-Let me see if I can locate it again. I know that I found it on YouTube. I will look again after work.
Thank you!
5 am group wanted some cardio so we did 3 person team of 60min/5 stations/ 12 min at each station. ski erg, row, Dball cleans 100/70 , air runner, ass bike. Calories and cleans were total score
Rowing
8 rounds of:
– 2 min @ 28 s/m and
– 1 min easy.
1. 420m and
2.-8. 44Xm.