.
4 x
kb swings x (40-30-20-10)
push ups x (40-30-20-10)
run x 400
4 x
kb swings x (40-30-20-10)
push ups x (40-30-20-10)
run x 400
afap
Saturday, January 28, 2012
Friday, January 27, 2012
Thursday, January 26, 2012
Wednesday, January 25, 2012
WAKE UP CALL
.
run
run
hills, prairie, and turf x 40 minutes with burpees*
*complete the following number of burpees emom
1-10 x 5
11-20 x 4
21-30 x 3
31-40 x 2
140 total burpees
record distance
*complete the following number of burpees emom
1-10 x 5
11-20 x 4
21-30 x 3
31-40 x 2
140 total burpees
record distance
Tuesday, January 24, 2012
Monday, January 23, 2012
Sunday, January 22, 2012
Saturday, January 21, 2012
Friday, January 20, 2012
Thursday, January 19, 2012
MEANINGLESS
.
5 x
5 x
row x 500m #7 @ 1:55/500m pace
recover 1 min
push ups x 15
butterfly sit ups x 20
recover 1 min
recover 1 min
push ups x 15
butterfly sit ups x 20
recover 1 min
for completion
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Monday, January 16, 2012
Sunday, January 15, 2012
ALTERNATE ROUTE ALONG HIGHWAY 324
.
double unders
at the beginning of every 30 seconds roll from 5-10-15-20 and then reset;
20 rolling reset iterations for 40 min with 50 reps per iteration,
at the beginning of every 30 seconds roll from 5-10-15-20 and then reset;
20 rolling reset iterations for 40 min with 50 reps per iteration,
