Monday, October 24, 2011

Individual

STRENGTH
Deadlift 1rm

WOD - 3 X 5min Rounds
Rnd (1)
Run 800m + 20 D/U +MAX Wallballs

RECOVER 90sec

Rnd (2)
Run 400m + 10 Wallballs + MAX D/U

RECOVER 90sec

Rnd (3)
Run 200m + MAX Pushups (Everytime you rest, perform 1 X MAX Height Box Jump)
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1 comment:

  1. TasOctober 25, 2011 at 8:53 AM

    Strength
    1RM @ 95

    WOD R1
    Run @ 3.43 + 7 d/u

    R2
    Run @ 2.10 + 10WB + 30 d/u

    R3
    52 sec + 12 pushups + 5BJ using 24" +20 kg plate

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