Friday, 04 Sept 09

WOD Fun Friday
Three man team:
400 meter Run as a team, then
100 Squat Cleans
100 Burpees
400 meter Run as a team.
(two people working at a time)
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Feat of Strength:
Practice handstand push-ups.
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Endurance WOD:
Choose ONE of the Following Sports:
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/ heavy tension.
Run: 2 x 3/4 - 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.
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BRING A FRIEND OR SPOUSE TO SATURDAY'S WOD -- 09:00 HALSEY GYM.