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WOD Part 1
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Complete 4 rounds for time of:
Run 400m
75 Double-unders
The goal is sub-15:00.
Once everyone completes Part 1 we’ll transition to Part 2.
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WOD Part 2
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Complete for load:
Bent Over Row
5 – 5 – 5 – 5 – 5
After each set of 5 complete 20 seconds of parallette L-sits.
Build in load each set.
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Whitney!
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Running In The Dark.
Today we’re hitting you with a dose of running. You may have noticed that we’ve pulled back the sprints as of late. This is intentional and you’ll only understand if you train at the 6am or 6pm time slots! As Colorado slides into the fall and winter, you’ve probably noticed that it feels like it’s always dark…both early in the morning and in the evening. With the dark comes the cold. Even when it’s in the 60s during the day, those athletes who are there to open the gym and close the gym are met with some cold temps. So we run a little less and row a little more. Colorado gives us “seasonal periodization” for our programming.
That being said, there’s still a place for running in reasonable doses year round. The weather forecast is clear, so we’re going to bundle up and get after it. If you WOD at times when there is no sun, bring a couple extra layers and throw a winter hat on for each 400 and you’ll be ok! Also, be heads-up that you’re a little harder to see in the dark so act like the drivers don’t see you because they might not! See you in there!
