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Saturday, 4 February, 2012

Posted by Mandee on February 3, 2012   |   5 Comments

Warm-up:

250 Meter row

EMOTM for 4 minutes

5 Tuck jumps

5 Push ups

 

Workout:

10 Sets @ High Aerobic Effort:

30 Second Double unders

30 Second recovery

30 Second Box jumps 30/24″ (Must step down every rep)

30 Second recovery

30 Second Bear crawl

30 Second recovery

 

Post number of reps and distance per set along with thoughts to comments.

 

NorCal Affiliate Owners Plan for theΒ Open – video [wmv] [mov] [HD mov]

5 responses to “Saturday, 4 February, 2012”

  1. Marisa says:

    Fleming!!! πŸ™‚

  2. AP says:

    0830:
    10K with weigthed vest (20 pounds) at HSV CCC
    56:17 (9:04/mile pace
    Splits – first 5k at 28:39 (9:14 per mile), second 5k at 27::37 (8:54 per mile)

    1100:
    Rx’d
    407/118/1220

    • AP says:

      Forgot to leave total reps per round and thoughts πŸ™‚

      DUs: 40, 46, 44, 41, 43, 48, 31, 33, 41, 40
      BJs: 12, 11, 12, 11, 12, 11, 12, 12, 12, 13
      Bear Crawls: 95, 130, 120 ,110, 120, 115, 120, 120, 120, 170

      Really enjoy these types of wods, it’s kinda like a twist on Tabata. A bonus is I really believe these types of fast, explosive, high aerobic wods help with recovery. Probably could have cut this one to 5 rounds after the run, but I was having too much fun trying to keep up with Dean and Karen πŸ™‚ Cheese Factory anyone??

  3. Bryant says:

    I came to the box then left. Lol NEVER DRINKING AGAIN …… Till after the open! Hahaha or After GG ONE next weekend!