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Thursday, May 3rd, 2012

Run 3 miles at moderate pace. Then Cindy with body armor. Complete as many rounds as possible in 20 minutes of 5x Pull ups, 10x push ups, 15x air squats. If under 20 rounds at the 20 minute mark…add 10 more minutes for a total of 30.

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Friday, April 27, 2012

10 rounds of 10 burpee pull ups, 20x overhead lunges (use anything you have for weight. Rock, sandbag, bumper, etc), 30x 4-count flutter kicks. Then 4 mile timed run. If over 30 minutes, 400m bear crawl penalty. Saturday do OP WOD or Active Recovery

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Thursday, April 26, 2012

WU: Swim 500m stroke of your choice. 75 m free style hypoxic pyramid: 1x 75m @ 1 breath every 2 strokes, 1x 75m @ 1 breath every 4 strokes, 1x 75m @ 1 breath every 6 strokes, 1x 75m @ 1 breath every 8 strokes, 1x 75m @ 1 breath every 10 strokes. Then work […]

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