04.Oct.14 WOD

I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.

I also have registered for the CF Endurance program in May.  So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.

Videos:

Running Basics 

Stability

Warm-up Specific to Running

Drills

4 x 20m Ball of foot hops w/ forward lean
4 x 25 each side – Wall Drill
4 x 15 each side – Alternating Foot Pull – Forward Lunge
Running Practical Application
4 x :30sec on, :60sec off @ 94-96 cadence
1 x 3 min @ 92 cadence
Bonus Workout
:30sec on :30sec off – Hollow Rock

3 rounds (no time limit) [Prep Phase]

5 pull-ups (assisted or otherwise) or upward rows

10 push-ups (use a wall-pushup if you need to)

15 squats

20 situps

1 min. hollow rock holds

Run Prep

10 x (50 m run, walk 50 m back)


Skills

Hollow body progression Part 1  Part 2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s