At-Home WOD #8
- 400m warm up run
- 5 each side of: runner’s stretch, sideways lunges, and crossover toe touches
- 10 each side of: ankle rolls (clockwise), ankle rolls (counterclockwise), ankle flex/extend
- 20 each side of: high knees, butt kicks
- 30 jumping jacks
Workout of the Day
- Run 1600m (sub: 8 minutes)
- Rest 4 minutes
- Run 800m (sub: 4 minutes)
- Rest 3 minutes
- Run 400m (sub: 2 minutes)
- Rest 2 minutes
- Run 200m (sub: 1 minute)
- Practice handstand holds and press-to-handstands
- Calf stretch on wall – 30 seconds each side
- Crossover hip stretch – 1 minute on each side
WOD Notes: Click here for a video explanation of today’s WOD. If you don’t already have 1600m, 800m, 400m, and 200m routes figured out, we strongly recommend using mapmyrun.com. Alternately, you can run (or do any cardio of your choosing) for the time listed in parentheses. For this style of workout, you should treat each interval like it’s your only one. Go hard! Compare to 170801.
FUCS Challenge Notes: By now you’ve completed 3 full days of the nutrition & fitness challenge. We hope you’re feeling great and motivated as you head into your first weekend! During most nutrition challenges, the weekends are the hardest part. At least there’s one upside of the current COVID-19 situation: we’re not going out to the bars and restaurants this weekend! Nonetheless, it’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. Try to write down your meal plan first thing every morning. When it’s in writing, you’re more likely to stick to it!
Equipment Loan Notes: You have until Saturday at 8pm to sign up if you’d like to borrow a KB or DB for the duration of the gym closure. Click here for more info.