Tuesday, June 5, 2012
Tuesday June 5th WOD
Track Workout
·
Warm-up
·
3 x 400 meters (each 400m in 1:25 min or less)
·
3 x 300 meters (each 300 m in 1:02 min or less)
·
3 x 200 meters (each 200 m in 42 sec or less)
·
3 x 100 meters (each 100 m in 21 sec or less)
·
Starting with the set of 400 m, sprint within
the time limit, recover 2:40 between each sprint
·
Recovery time for 300 m run is 1:30
·
Recovery time for 200m run is 1:00 min
·
Recovery time for 100m run is 30 sec
Conditioning:
1. Max
Handstand Push Ups in 5 minutes
2. Max Pull Ups in 4 minutes
3. Max Push Ups in 3 minutes
4. Max Dips in 2 minutes
2. Max Pull Ups in 4 minutes
3. Max Push Ups in 3 minutes
4. Max Dips in 2 minutes
*Set the
clock for 15 minutes, complete max reps of each movement for the designated
time
17 handstand
ReplyDelete24 pull ups
118 push ups
55 dips
16 Handstand push ups
ReplyDelete39 Pull ups
91 Push ups
48 Dips
-
ReplyDelete20
83
31
26
ReplyDelete42
105
25
35
ReplyDelete25
60
25
27
ReplyDelete33
105
28
-
ReplyDelete26
75
65
28
ReplyDelete25
81
48
16 handstand
ReplyDelete34 pull ups
75 push ups
41 dips
13 hand stand
ReplyDelete101 push up