Monday, 16 Aug 10

9 o'clock class dominating the "Challenge" Triathlon

WOD
Run 1 Mile
20 Pull-ups
30 Push-ups
40 SDHP (75lbs, 45lbs)
Run 800M
10 Pull-ups
20 Push-ups
30 SDHP
Run 400M
10 Push-ups
20 SDHP
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Endurance WOD

Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
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