2011
10 rounds: 12 Burpees 12 Pull ups Then: Crossfit Barbara w/ no rest in between rounds: 5 Rounds 20 pull ups 30 pushups 40 situps 50 squats
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8-10 mile run (any pace) ***at about the half way point (4-5 miles) complete some bodyweight PT: EX: 2 rounds of : 100 push ups 100 sit ups 100 squats
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3 mile run (moderate pace) then.. 10X100 m sprint 5 X200 m sprint 2X 400 m sprint 1 X 800 m sprint *** for the sprints rest as long as necessary to ensure you give max effort (nothing ridiculous in terms of rest though)
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10 X 200 m (free or CSS) (rest 15 sec in between) 20X100 m (Choice of stroke)(10 sec rest) 500 Cool Down
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1 Mile Run 50 Pull ups 100 pushups 200 squats 1 mile run 50 pull ups 100 push ups 200 squats 1 mile run
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5 Rounds: 10 Burpees 20 Pull ups 30 Jump Squats 400 Meter Run
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400 meter walking Lunge 2 mile run 400 meter walking lunge ****Immediately finish off with 50 Burpees as a cash out for the WOD
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8 Mile run (any pace) ** If you can try to find hilly terrain , or add some interval sprints every couple of minutes , might make your run more enjoyable
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