10 Min warm-up (7.0 Run increasing speed each minute by .5mph)
12 Minutes for Max Rounds of
6 Clapping Push-Ups
9 Toes to Bar
12 KB Swings (28KB)
5 Minute rest
Then
6 Rounds of
5 Pull-ups
10 Ring Push Ups
15 Sit-Ups
20 Squats
NightTime Training:
Biking: 1.5 Mile Incline Ride (from Highland Drive to the top of 45oo South - above the freeway) x 4. Use the decent as my recovery and wored to beat my accent time each round. After I finished the bike workout I moved right into a 2 mile run at a 7:00mile pace.
2 comments:
Stuart: 8 Rounds on WOD
Nightime Workout:
Accent 1 - 10:35
Accent 2 - 10:15
Accent 3 - 10:30
Accent 4 - 10:35
The final half mile at the top of 4500South where it meets with I-215 is horribly steep, but I stayed in the big ring powering through to the top. Nothing good happens on the little ring.
Run: 13:29 for 2 miles.
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