Don’t have arctic conditions to train in and drag a sled around? No problem. Chain up a few tires and hit the local park! Giddy-up!
Actually the WOD for today is hill repeats, but if you don’t have a hill, grab a sled or a tire and pull to simulate the hill!
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
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Wondering if your technique needs work? Don’t have the time or funds to pay for an RKC trainer session? Check out Jordan Vezina’s Correction’s DVD.
Watch the DVD, then film yourself going through the exercise. Guaranteed you’ll learn something valuable about your technique and you will be one step closer to a safer, more effective workout.
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Most Reps Wins!
Partner up! One partner swings a bell while the other does a sandbag turkish get-up and runs 90 yards. Switch when your partner returns. Go for 20 minutes. Record reps and weight used.
BTW – everyone should check out FightGeek’s comics.
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Military Wagon HDR, originally uploaded by derektabq.
It all starts with a good wagon. Pull those kettlebells out 50 yards from the TRX start and get ready to move! Start with a solid warm-up and move. Record time and weight used.
Wagon Run!
3 Rounds for Time:
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Activity
Performance
Notes
1-2 mile warm-up
Tabata sprints: 8 round: 20 seconds on, 10 seconds rest, MATCH the distance! 1-2 mile cool-down Map
Elevation (ft)
Pace (min/mile)
Splits
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Posted from bimactive.com |
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