Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com
Speed Development
Warm Up : 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank
2 miles relaxed running w. 3/3 nasal breathing + form drills
6 x 150 - float, sprint, float w 150m walking recovery
5 x 50m flying w. 1:00 stationary marching recovery
4 x 120m progressive sprint w. metronome set to 90 synced to non dominate foot. w 1:30 resting recovery,
Warm Down
2 miles relaxed running w. 3/3 nasal breathing +100 heel pull
1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose