Jump on Zoom and hit this workout with us at 7:30am, 12:00pm, or 5:00pm. Link on SugarWOD.
Split the Difference
From 0-10
1 Mile Run
Max Single Arm Thrusters
10-12 rest
12-22
1 Mile Run
Max Single Arm Hang Clean and Jerk
**The goal here is to put out a mile time that it is about 75-80%. Somewhere between 6-8 minutes. Adjust the run length to get your mile done around 8 minutes or less. Adjusting the length of the run will give you a more well rounded workout, do not think of it as scaling down. Attacking the run at as sub max level is ideal- you want to have room in the tank to lift as soon as you get back to your DB or KB. The loading should be something you can move in big sets while under fatigue.
CORE
:30 Side Plank
:30 Side Plank
:30 Leg Lifts
:30 Scissor Kick
6 Rounds