June 28, 2021 K2 Run WOD

Prep Work (5 Minutes)

Perform all movements 30 seconds per side

1.  Calf Smash
2. Calf Negatives
3. Hamstring Smash On Box 
4. Banded Good Morning
5. Quad Smash 

Day 1

Warm Up (10-15 Minutes)

A.

1. Run x 400 @ 50%

2. Perfect Stretch x 10

3. Run x 400 @ 60%

Two sets of:

1. High Knee x 10 meters

2. Butt Kick x 10 meters

3. A/B/C Skip x 10

Three sets of:

1. Stride x 100 meters*

* Increase speed every 5 seconds

Run Workout (30 Minutes)

B.

Three sets:

1. Run x 1600 Meters @ 90% of 1-Mile Pace
   
2. Rest x 3 minutes

Workout notes: Look back on week 1 when we tested your 1 mile (wk1 d3)

The last 8 weeks we have done speed waves, mile repeats, and you have gotten extremely fit. Today you get an additional minute rest, because you are faster now. Being faster is more than just being fast. It requires more energy output, and that’s why speed matters. 

Recovery (5 Minutes)

Perform all movements 30 seconds per side

1. Shin Smash
2. Calf Smash 
3. Quad Smash
4. Adductor Roll 

Stretching (15 Minutes)

1. Wall Straddle Stretch x 2 Minutes

2. Supine Hamstring Stretch x 3 Minutes

3. Rainbow x 60 seconds

4. Frog x 2 Minutes

5. Lizard x 60 seconds

6. Lizard + Hip Opener x 2 Minutes

7. Child Pose + Shoulder x 2 Minutes

8. Banded Hamstring x 60 seconds