Sunday: 120826 (2-2)


WEEK 2: Day: 2

Optional Warm-up:
800 Meter Easy Run.
4×100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4). This totals 800 Meters.
Rest for approximately 3-5 minutes.

MetCon:
For time:

800 Meter Run
1 minute of max double unders
600 Meter Run
1 minute of max double unders
400 Meter Run
1 minute of max double unders
200 Meter run
1 minute of max double unders

Post time and total number of double unders to comments:

Optional Cool-Down:
800 Meter Easy Run.
4×100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4). This totals 800 Meters.

Tuesday, April 24, 2012


WEEK 1: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 45%x2x10 (#)

or:

RE Lower Body:
Free Squats @50% of 1RM:
5 sets of 10 (#)

Assistance:
A1: Bulgarian Split Squats: 3×8-12 (#)
A2: Banded Good Mornings: 3×15-20

MetCon:
For Time:

800 Meter Run
10 Heavy Bag Flips
20 Heavy Bag Lateral Jumps (jump side to side over heavy bag)
10 Heavy Bag Flips
800 Meter Run

Post time to comments:

Post MetCon:
Max Plank Hold:

Post how long you held plank:

Post WOD:
Biceps Exercise of Choice: 3×8-12