Mon, 07/02/2018

July 1, 2018



Back Squat
Build to a Heavy Set of 3

“Instep Inferno”
4 Rounds:
400 Meter Run
50 Air Squats

Sub 30 Air Squats

200 M Run
25 Air Squats



A mile of running and 200 air squats total in today’s workout. These are very simple movements, but we can think about a few things to maximize speed. With air squats included, athletes can find what they believe to be their 2 mile run PR pace. This is a speed they would be able to hold for 12-15 minutes without slowing down. In order to maintain a good tempo on both movements, athletes can think of the air squats as 10-30-10. When the get in from the run, the first 10 are slower – the middle 30 are fast – and the final 10 are slower. The slow ten on either side better allows athletes to hold their goal pace on each run. Let’s try to keep the runs fast and vary the speed of the squats into those three sections.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Ring Muscle-ups
For Time: 
30 Ring Muscle-ups 
Gauging where we are.


2. Midline
Not For Time:
Calorie Assault Bike
GHD Sit-Ups



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