Announcement: The On-Ramp Beginner's class will meet in the 62 Room at 0530. The regular class will meet in front of Arvin at 0530.
Recommended Warm-Up: 5-10 minutes of mobility drills and dynamic stretching in front of Arvin.
WOD: Run to Lee Gate and back with alternating 5 push-ups and 10 air squats every 2 minutes. Run until the clock hits 2:00, then stop in place and do 5 push-ups as fast as you can without compromising proper form, continue running until the clock hits 4:00, then stop in place and do 10 air squats (full-depth and full extension at the top), continue running until the clock hits 6:00, then 5 push-ups, etc... The clock will run continuously, so the longer it takes you to do the push-ups and squats, the more rounds you will have to do to get through the run/workout.
Once you return from the run, spend at least 10 minutes doing static stretching to work on flexibility and recover from the intense workouts this week. If you have a foam roller, spend some of this time rolling out your hamstrings, quads, gastrocnemius, and any other muscle groups that are sore.
3 comments:
29:06, which means 35 push ups and 70 squats - in full disclosure, my last set of squats was terrible.
That was fun. I was trying to catch Louis the whole time, but he was moving. 21:08, which translates to 25 pushups and 25 squats.
24:30, 30 push-ups, 60 squats.
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