Thursday, 1 September, 2016
WARM UP – MOBILITY
Agility drills & dynamic stretches
WOD A
Choose your poison…
Pick one of the following workouts for your WOD today.
-Choose the Run or Row if you struggle with longer, steady-state aerobic work and would like to build your engine. You can also choose either of these if you would like to forget about the timer and enjoy some nice and easy paced “recovery” work.
-Choose “Burn Baby Burn” if you struggle with higher intensity / threshold WOD’s
-GET OUT OF YOUR COMFORT ZONE AND CHOOSE TO WORK ON YOUR WEAKNESS TODAY!!
5KM RUN – False Creek / Cambie Bridge
Route:
-Take Carrall St. to False Creek Seawall
-Turn left on seawall and continue passed Science World & Olympic Village until you get to the Cambie bridge
-Take steps up to Cambie bridge and cross back downtown
-Turn right onto Pacific Blvd and link back up with the False Creek seawall as soon as possible
-Turn left onto Carrall St and come back to the gym the same way you left
5KM ROW
BURN BABY BURN
3 Rounds for total reps:
2 min Assault Bike Cals
-1 min rest-
2 min 50′ Shuttle Sprints
-1 min rest-
2 min Burpee Box Jumps Overs 24/20″
-1 min rest-
WOD B
STRETCH! Spend at least 10-15 mins stretching to help with your recovery!
