2013 CLE Marathon,Week 6 – LI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
● DROM & Active Mobility Drills
● Easy run: total 1⁄2 – 1M including Pick-ups
● 30 – 40min of Skills & Drills
WOD:
● Run: 3-6 x 800m w/ 3min rest
or
● Row: 3-6 x 1000m w/ 3min rest
Cool Down:
● Easy run: 1⁄2 -1M
Mobility:
● 15 – 20min

She may not enjoy running as much as her hubby, but J Speed knows that OverHead Squats = Stable Core = Good Running Posture. Be like J Speed, and stabilize that core.

Jen ass kicking

2013 CLE Marathon, Week 5 – SI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
● DROM & Active Mobility Drills
● Easy run: total 1 – 2M including Pick-ups
● 20 – 30min of Skills & Drills
WOD:
● Run: 4-8 x 200m w/ 2min rest
or
● Row: 4-8 x 250m w/ 2min rest
Cool Down:
● Easy run:1-2M
Mobility:
● 10 – 30min

Finding gems like this is the reward for getting outside, even when it’s below 20deg F.

winter run 1