Monday, 12 April 10

WOD
400 M Run
30 Burpees
400 M Run
45 Sit-ups
400 M Run
45 Wall Balls
400 M Run
30 Pull-ups
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Endurance WOD
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row:Row 30:20x8
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Post time and comments.

Friday, 09 April 10

WOD
-If weather permits, we will hit Monday's WOD
and if not I have something up my sleeve.
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Endurance WOD
Choose ONE of the Following Sports:
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 (1-3-5 should be the same, and 2-4 should be the same if done outside)
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 time and comments.

Thursday, 08 April 10

WOD
500m Row
then, 10 minutes as many rounds as possible of
10 Power Cleans
10 Knees to Elbows
10 Burpees
then, 400m Run
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Feat of Strength: Back Squat 3-3-2-2 or something from the binder.
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Post time and comments.

Wednesday 07 April 10

WOD
3 rounds for time:
21 Slam Ball
15 Box Jump
9 Push Up
400m Run
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Endurance WOD:
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
Row: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
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Post time and comments

Tuesday, 06 April 10

WOD
5 rounds for time of:
9 Hand Stand Push-ups
15 Ring dips
21 Thrusters (85/55)
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Feat of Strength
2,000 meter Row or something out of the binder.
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Post time and comments.

Monday, 05 April 10

WOD
75 OHS (130/75)---go heavy but be safe.
200m run
Every time you drop the weight you must run 200m
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"If you are trying to be better than someone else...you are doing it wrong! Being the best is not about beating everyone else. It is about beating who you were yesterday." -The Rookie
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post time and comments.

Friday, 2 April 10

Fun Friday! WOD
400m OH Lunge and Push Ups (55/35)
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Endurance WOD
Chose ONE of The Following Sports:
Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
Row: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
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Post time and comments.