Endurance week #3
WOD #1
4k + 50 DU ( if you don’t have double unders complete 250 jump rope)
Mark out 4k route and hit it……Map My Run
WOD #2
Short- Tosh
4x(100m + 200m+ 400m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.
WOD 12.14.09
Complete 7 rounds for time:
6 Squats @ 125% of body weight
8 Standing Broad Jumps (minimum of 6 feet per jump)
Congrats to John V for completing the Tinsel Triathlon Sun 12.13.09
Great Job!
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Brent & I will be there at 9:00am. Thanks, Kevin!
very proud of John!!!!!! CONGRATULATIONS!!!!!!!!!
See you @ 4:30 pm Kevin…. this work out looks interesting!!!!!!!!
Did the 4k plus 50 DU – substituted tuck jumps x 50 because I couldn’t find my rope. Entire process took 23:02. My run was 20’46″ which put me at a 9.1 min/mile.