1st – 2nd and 3rd place WIN for FIT & FIERCE PAIRS for CFOIB
Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Unilateral Strength
Lateral Lunge — Goblet Loaded
3 × 8/side @ RPE 7.
METCON — “Speed Trap”
8 rounds
-
20 seconds hard shuttle sprint
-
60 seconds walk/rest
Score: Total completed shuttle lengths.
Mark 20-ft lanes.
Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.
This is a true speed day, not a long aerobic grind.
Unilateral Strength
Lateral Lunge — Goblet Loaded
3 × 8/side @ RPE 7.
METCON — “Speed Trap”
8 rounds
-
20 seconds hard shuttle sprint
-
60 seconds walk/rest
Score: Total completed shuttle lengths.
Mark 20-ft lanes.
Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.
This is a true speed day, not a long aerobic grind.
Unilateral Strength
Lateral Lunge — Goblet Loaded
3 × 8/side @ RPE 7.
METCON — “Speed Trap”
8 rounds
-
20 seconds hard shuttle sprint
-
60 seconds walk/rest
Score: Total completed shuttle lengths.
Mark 20-ft lanes.
Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.
This is a true speed day, not a long aerobic grind.