WOD
4 Rounds
200m Run
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
1:00 Rest
*Total time recorded
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Endurance WOD
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
Tuesday, 03 Aug 10
WOD
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
Monday, 02 Aug 10
WOD
AMRAP 20 minutes:
400m Run
2 rounds of
10 Thrusters (65/45)
10 Pull-Ups
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Endurance WOD: 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the following sports
Swim, Bike, Run C2 Goal is to use maximum effort for 2 min interval. 120:60 x 6 or 2 min on 1 minute off x 6 Cover as much distance as possible on each interval.
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Post rounds and comments.
Friday 30 July 10
For those doing the triathlon:
"Brick" workout:
Bike 10-12 miles and then immediately go run a 5K, if you are doing the mock triathlon Saturday shorten this up a little and do it with higher intensity. This type of workout is called a "brick" because that's how your legs feel at the beginning of the run- enjoy!
If you are not doing the triathlon, 2 options:
1. 20 minute Run/rest:
Run 400 meters (note your time), then rest the exact time it took you to run. Repeat this until 20 minutes is up.
OR
2. 5K Row/Run for time
Charlotte will be back on Monday!
"Brick" workout:
Bike 10-12 miles and then immediately go run a 5K, if you are doing the mock triathlon Saturday shorten this up a little and do it with higher intensity. This type of workout is called a "brick" because that's how your legs feel at the beginning of the run- enjoy!
If you are not doing the triathlon, 2 options:
1. 20 minute Run/rest:
Run 400 meters (note your time), then rest the exact time it took you to run. Repeat this until 20 minutes is up.
OR
2. 5K Row/Run for time
Charlotte will be back on Monday!
Wednesday, 28 July 10
FOR TIME:
100 Jumping squats
75 Mountain climbers
50 Knees to Elbows
25 Burpees (with a lateral jump over ABMAT)
Tuesday, 27 July 10
FOR TIME:
30 DB swings (Rx 55/35)
30 Push ups
400 meter run
20 DB swings
20 Push ups
200 meter run
10 DB swings
10 Push ups
*Exactly 2 minutes after completing the WOD, go into the gym to get a MAX rep DB push press or push jerk.
Monday, 26 July 10
AMRAP in 15 minutes:
21 Slam Balls
15 Box Jumps
9 Wall Balls
Scale the weight of the Med Ball to maintain UNBROKEN reps, if you 'break' your reps the round does not count!
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