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]
Fleming!!! π
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
Forgot to leave total reps per round and thoughts π
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 π Cheese Factory anyone??
I came to the box then left. Lol NEVER DRINKING AGAIN …… Till after the open! Hahaha or After GG ONE next weekend!
Shouldn’t have left, this wod woulda squeezed the hang over out of you π