Saturday, September 6 2014

WOD: Pull-up or muscle-up biathlon: Complete the following for time of: 400m run 21 unbroken pull-ups or 12 unbroken muscle-ups (bar or ring) 400m run 18 unbroken pull-ups or 9 unbroken muscle-ups (bar or ring) 400m run 12 unbroken pull-ups or 6 unbroken muscle-ups (bar or ring) 400m run 9 unbroken pull-ups or 3 unbroken muscle-ups (bar or ring) **100m run penalty must be completed anytime the pull-ups or muscle-ups are broken, paid immediately** CFHSV Running & Endurance WOD:

Run Training

Sprint Work

Perform 2 50m sprints at 60-70% and 2 100m at 80-90% before starting the Sprint Training

EMOM for 5 min

Sprint 100m (50m out - 50m back)

Rest 3 min

E1:30MOM for 4 sets

Sprint 200m (100m out - 100m back)

Rest 3 min

E3MOM for 2 sets

Sprint 400m (1 Lap)

Rest 3 min

E1:30MOM for 4 sets

Sprint 200m (100m out - 100m back)

Rest 3 min

EMOM for 5 min

Sprint 100m (50m out - 50m back)

Run 800-1200m (2-3 laps) at 75-85% concentrating on form and breathing pattern

meet at CFHSV at 8am