Friday, 26 Feb 10

Fun Friday WOD
Choose a partner.
One partner runs 200m while the other works on the following movements:
125 Push Ups
100 Box Jumps
75 Burpees
50 Wall Balls
Continue rotating 200m Runs until all Reps are complete.
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Endurance WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
Row: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
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SATURDAY WOD, HALSEY GYM @ 09:00
BRING A FRIEND!

Thursday, 25 Feb 10

WOD
21-19-15-11-9-7-3
DB Front Squats
DB Push Press
DB Walking Lunges
Sit-Ups
For time.
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Feat of Strength:
Complete something in the binder.
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Post time and comments.

Wednesday, 24 Feb 10

WOD
5 min Run (distance)
4 min Double Unders
3 min Box Jump
2 min Burpees
1 min Squat
Max Reps with 1 minute rest between exercises.
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Endurance WOD
Choose ONE Of The Following Sports
(Short Course, Long Course, Ultra)
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
Row: 25min
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Post total reps and comments.

Tuesday, 23 Feb 10

WOD
Running "Cindy"
400m Run then,
3 rounds of
5 Pull Ups
10 Push Ups
15 Squats
As many rounds as possible in 20 minutes.
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Feat of Strength:
Complete something from the binder.
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Post rounds and comments.

Monday, 22 Feb 10

WOD
5 Rounds for Time:
21 SDHP, 95/63
21 Ring Dips
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Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
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Post time and comments.

Friday, 19 Feb 10

WOD
For time:
2km Run (5 laps)
50 Burpee
100 Box Jumps
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
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Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
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SATURDAY.....SPECIAL BIRTHDAY WOD FOR ANDREW!
Bring friends....09:00 Halsey Gym!

Thursday, 18 Feb 10

WOD
As Many Rounds as Possible in 20 minutes:
20 Double Unders
15 Squats
10 Pull ups
5 Knees to Elbows
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Feat of Strength:
Practice MedBall Cleans or,
complete something in the binder.
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Post rounds and comments.