WOD: Wednesday
A. EMOM x 7
Tempo Gymnastic Push (Push-up/Dip/Handstand Push-up)
Timing from top of repetition 3-3-0 = 3 seconds top + 3 second decent + dynamic up. Advanced athletes add pause in the bottom of repetition.
B. 20 minutes:
Run 360m (Slow)
Run 360m (Fast)
*Aim to maintain consistency through fast pace runs (5 second spread)
*Use slow run as recovery but do not walk.
Goal:
Fast athletes (5 rounds – 3600m)
Intermediate (4 rounds – 2880m)
Beginner (3 rounds – 2160m)
*Use data from last week and aim to improve.