WarmUp
1 round for quality:
20m bear crawl
20 Single Unders
20m Duck walk
20 Stepping Single Unders (10 each side)
20m Crab walk
20 Backward Jumps
20m Spiderman Crawl
20 Double Unders
Mobility / Movement Prep:
2 Min Foam Roll Upper Back - Arms Long+ Arms across
2 Min Couch Stretch
2 Min Calve Foam Roll
Workout
"GOLOÂ Go Long ;-) "
32 min EMOM:Â
Min 1: 15 Sumo Deadlift High Pull (KB/DB or Bumper Plate) + Max Air Squat
Min 2: 100m Shuttle run / 0:30 Stationary Run + Max KB / DB Russian swings
Min 3: 30-50 DU / DU Attempts / Singles / Jumping Double Taps
Min 4: REST
Roadrunner Club
8 minutes run @50% speed
1 minute rest
3x 3minutes run @ 80% speed; rest 90 sec in between sets
1 minute rest
10minutes run 50% speed
Running Speed:
50% speed: you can talk with your partner or whistle a song. Nose breathing.
70 -80% speed: you can talk, but with a heavy breath, and with breaks between your words. Heavy nose breathing into mouth breathing.
100% speed: You are not able to talk. Breathing just through your mouth.
Post WOD Cool Down
Watch the video below đ