2012
1.5 mile run, 100 Deadhang Pullups, 200 hand release pushups, 300 jump squats, 1.5 mile run
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Run 2 miles, swim 2000m with fins, Run 4 miles. Saturday do OP WOD, a challenge or long Grinder PT. Sunday is a rest day
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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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3 Rounds freestyle: 500m (:60 interval), 400m (:45 interval), 300m (:30 interval), 200m (:15 interval), 100m. Rest as needed between rounds.
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Run 2 miles, then 3 rounds of 100x 4-count mountain climbers, 75x sit ups, 50x push ups, 25x dead hang pull ups, Run 2 miles.
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Swim 2500m CSS with fins. After completing every 500m, exit the pool and perform 25x 4-Count flutter kicks and 25x Leg levers (keep your fins on).
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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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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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Complete 500 star jumps as fast as possible. After every 100, run 800m.
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Run 6 miles. After completing each mile, perform 25x squat jumps, 25x push ups, 25x sit ups.
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