Tuesday, June 26, 2012
Tuesday 6/26/2012 WOD
1100
Shuttle Run Complete 4 Times
Put a cone down (on a level surface) as a starter marker and
then place seven cones the exact distance from the starter marker as drawn
above . Run from the starter marker to the 1st cone and back, and
then to the 2nd cone and back, 3rd cone and back, 4th
cone and back, 5th cone and back, 6th and back, 7th
and back. After each run your heart rate will be around 90% of your maximum heart rate.
Time Limit: 4 minutes
Rest Period: 2 minutes
Repetition: 4 shuttles
Workload: 4400 yds
Time Duration: 22 mins
Conditioning
Conditioning
1.
50 Box jumps, 24 inch box or stairs
2.
50 steps Walking Lunge
3.
50 Burpees
4.
50 Double Unders (Jump Rope)
Did walking lunhges and burpees no stairs or rope.
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