WOD – 206.0 –

Durability

Banded Hamstring Curls – 2 Sets (Submaximal)

-It is not smart programming to exhaust the hamstrings before running hard so please follow the advice here and only use this drill for activation (submaximal)

-This can be an excellent drill to max out on at the end of a workout

I must share this brutal 1 min long exercise for developing hamstrings but most importantly maintaining a pair of healthy knees. . . Perfect staple exercise for those who squat a lot. Make sure you watch til the end and make it 6 sets at the end of your leg training session as a finisher. #chineseweightlifting #weightlifting #olympiclifting #oly #legday #strength #training #squats #squat #quads #snatch #cleanandjerk #中國舉重 #舉重

A post shared by Lawrence Wan (@larrior) on Jun 8, 2018 at 9:12pm PDT

Skill/Strength

Sprinter Warm Up

WOD

Every 6 Minutes for 5 Rounds

15 Burpees

500 Meter Run

At 0, 6, 12, 18, and the 24 minute mark, do 15 burpees and a 500 meter run

All burpees are to be completed inside the gym

If you exceed any 6 minute window to complete the 15 & the 500, then your score is no longer Rx & you should try to complete the remaining work as fast as possible.

Report your fastest and your slowest time to the white board

Scores from Monday

The post WOD – 206.0 – appeared first on CrossFit Syracuse.