Wednesday September 30, 2015

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(Row, Row, Row Your boats, gently down the stream.  I love cardio, do you?)

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Cardio Warm-up

400m Sprint, 300m Sprint, 200m Sprint

** You will rest exactly half the time it took you to run the previous interval.  Each interval should feel faster and more powerful than the last.  These are sprints, not jogs, so make sure you are at least at 80% of your fastest run.

**300m run is out the back door, around the flower bed, back in the back door.

 

Level 2 WOD:

AMRAP in 8 minutes:
10 calorie Row
8 Triple Unders

*If you do not complete a minimum of 4 rounds within the 8 minutes, you must complete an extra 2 minutes of work.

 

Level 1 WOD:

AMRAP in 8 minutes:
10 calorie Row
8 Double Unders

*If you do not complete a minimum of 4 rounds within the 8 minutes, you must complete an extra 2 minutes of work.

Level 2 MODs:

MOD 1: TU Attempts (choose this if you can do 75 DU consecutively and consistently, but TU are elusive)

MOD 2: 15 Double Unders (choose this if you can do 50 DU consecutively  and consistently)

MOD 3: 12 Double Unders (choose this if you can do 30 DU consecutively and consistently)

MOD 4: 10 Double Unders (choose this if you can do 20 DU consecutively and consistently)

 

Level 1 MODs:

MOD 1: DU attempts

MOD 2: 12 Rapid Fire Lateral Hurdle Jumps (L+R=2)

MOD 3: 8 Lateral Hurdle Jumps (no rapid fire)

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