WOD: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest

Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.

The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.

 

Other work (your choice):

WOD: Tens
5 RFT—choose from the following exercises depending on what skills you’re trying to improve in:
10 knees-to-elbows — or — 10 pull-ups
10 kettlebell swings, 1.5/1 pd — or — 10 power cleans (choose your weight)
10 dips or ring dips — or — 10 double-unders

SKILLS …

  • Three rounds for quality:
    12 pistols each leg (or pistol progression) (alternating legs)
    9 hip-back extensions
  • If you didn’t do this last week: 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

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