Track Wod @ 17 Wing Winnipeg Track

Because Track makes you Cool as a Cucumber

1930 (7:30pm)  

Activation Exercises

4-6 min Run

Dynamic

Mobility Drills – 2 x 15

A Skip forward and side

Hops – 1 X 10 (Quick touches rigid ankle)

Forward

Backwards

Side to Side

Left

Right

90 degree turns

Power Speed Drills

A Run (2 x 5 metres 50 touches)

Wall Claw (5 times each side)

Alternating Fast Last

(2 x 20 meters)

              

2 x 20 Straight Leg Bounding

(Last one with an accel)

Accelerations in Spikes (As turnarounds)

1 x 20m 70%

1 x 30m 90%

1 x 50m 95%

 Workout

 

Speed (97%+)

5 X 20m Flying 20S  (20m run up and 20m Acceleration)

3 min Rest

3 x 50 Ins and out (20 hard 10 easy 20 hard)

4  min Rest

2 x 150 (90%)