Monday, 18 May 09

"Killer" WOD
7 Rounds for time:
15 x Jumping Lunges
15 x Kettle Bell Swings (53#m, 35#w)
15 x Push Ups

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Feat of Strength:
Tabata "L Sit" (8 rounds of 20 sec on / 10 sec off)
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Crossfit Endurance:
3+ Hours After/Before CrossFit WOD
Choose ONE of the following...
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.