WODs

"Baikal Ice Race"

Context: Practice – Learn how to pace your runs.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 2 squat cleans plus three push presses.Super Set: none

Metabolic Conditioning: “Baikal Ice Race”

For time.

35 Russian kettlebell swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

35 abmat sit-ups, 800m run or 1.5 mile airdyne/assault bike

30 Russian kettlebell swings

30 abmat sit-ups, 600m run or 1.25 mile airdyne/assault bike

25 Russian kettlebell swings

25 abmat sit-ups, 400m run or 1 mile airdyne/assault bike

20 Russian kettlebell swings

20 abmat sit-ups, 200m run or 0.5 mile airdyne/assault bike

Scaling Guide: 16 – 26 minutes, about 11 minutes to finish the 600m run. Scale Up: GHD sit ups

Coaching Tips: Keep the abs tight and the arms straight on the kb swings. Do not let your hips come up off the ground on the sit ups when going backward. Push the pace on the first run, but then ‘settle in’ for the middle runs. Try to do big sets on the swings and sit ups.

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