Warm up: Row 750 or Bike 1 mile then….
High Knees <—>
Butt Kicks <—>
High Kicks <—>
10 Walking Lunges
Strength/Skill: Hip Extension Practice
: Pick 2 or 3 of the following movements to practice explosive hip extension:
Clean Pulls, Snatch Pulls
Med Ball Toss, Slam balls
BB Swing, Sumo DLHP
WOD: Consistency Drill
5 Rounds of: 1 Big Lap, 15 Push Press
Low Score Wins!
First Round is baseline time
The next 4 rounds focus on keeping your time as close to your baseline time as possible.
Your score per round is the difference between your time in that round and your baseline time.
Your score for the workout is the combined score for all rounds.
Your goal is to keep your score as close to zero as possible.
The purpose of this workout is to practice pacing and managing an intensity level you can maintain over time.