A. EMOM for 10 minutes: EVEN: 5-10 HSPU, 1-2 wall walks, or 5-10 strict push-ups ODD: 15-25 KBS 24kg/16kg or 32kg/24kg rest 5 minutes B. 12 minute AMRAP of: 6 burpee pull-ups RX+ muscle-ups 18 WBS 20/14 10’/9′ 36 double unders CFHSV Running & Endurance WOD:
“Throttle Control” by DB
400’s
Run 400m (Half Throttle 100m, Full Throttle 200m, Half Throttle 100m)
Rest 1 min
Run 400m (Full Throttle 200m, Half Throttle 200m)
Rest 1 min
Run 400m (Full Throttle 100m, Half Throttle 100m, Full Throttle 100m, Half Throttle 100m)
Rest 1 min
Run 400m Full Throttle
Rest 3 min
800’s
Run 800m (Half Throttle 200m, Full Throttle 400m, Half Throttle 200m)
Rest 2 min
Run 800m (Full Throttle 600m, Half Throttle 200m)
Rest 2 min
Run 800m (Full Throttle 200m, Half Throttle 200m, Full Throttle 200m, Half Throttle 200m)
Rest 2 min
Run 800m Full Throttle
(Full Throttle = All out effort; Half Throttle = 50% effort/Jog)
Once finished with Throttle Control and NOT for Time:
20 Seated Box Jumps 24/20″ or 20/18/12″
Seated Box Jump: Great exercises to build powerful legs and Running Sprint Speed. Grab a seat on a low box or stacked plates 12-16-18”) and set another higher box (12-18-20~24”) about a1/2-1 foot in front of the seat. From a seated position with feet elevated off the ground, drop feet to the ground as you roll forward, push through the heels, throw the arms forward, and jump up onto the box landing with two feet. Step down, grab a seat, and do it again.
