Monday, 14 Sept 09

WOD
For time:
50 Double Unders
Cindy x 5
40 Double Unders
Cindy x 5
30 Double Unders
Cindy x 5
20 Double Unders
Cindy x 5
10 Double Unders
(Cindy: 5 pull-ups, 10 push ups, 15 squats)
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Endurance WOD
Choose ONE of the Following Sports: (TT = time trail)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
Row: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees
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Post time and comments.