Monday, 14 Dec 09

Farewell WOD for Tracy (You will be missed by all of us!)
Three Rounds of:
Row (one leg)
Knees to Elbows
Pistols
Seated Press(55#m/45#w)
Single Leg Jump Rope
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
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Endurance WOD 5x intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post score and comments.