Saturday, 4 February, 2012
Posted by Mandee on February 3rd, 2012
5 responses
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 the Open - video [wmv] [mov] [HD mov]
5 responses to "Saturday, 4 February, 2012"
Marisa says:
February 3, 2012 at 1:23 pm
Fleming!!! :)
AP says:
February 4, 2012 at 5:48 am
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
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:
February 4, 2012 at 6:08 am
Forgot to leave total reps per round and thoughts :)
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 :) Cheese Factory anyone??
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 :) Cheese Factory anyone??
Bryant says:
February 4, 2012 at 6:40 am
I came to the box then left. Lol NEVER DRINKING AGAIN ...... Till after the open! Hahaha or After GG ONE next weekend!
AP says:
February 4, 2012 at 7:03 am
Shouldn't have left, this wod woulda squeezed the hang over out of you :)