Thursday, August 2, 2012
Thursday 8/2/2012 WOD
Shuttle
Run Test 6 sets
Put
a cone down (on a level surface) as a starter marker and then place five cones
in a line with a distance of 5 yards between each cone. 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. It is a continuous sprint!
Time
Limit: 31 seconds or less Rest period: 29 seconds
Repetition:
6 sets: 31 seconds on/29 seconds off
Workload:
150 yards for each shuttle run
Total
Time Duration: 6 mins
Fitness
Guide:
If
you cannot make 5 shuttles in the time limit you have a serious fitness problem
and you will have to do extra fitness during preseason
5
Shuttles completed = good level of fitness. You need some additional fitness
sessions
6
Shuttles completed = excellent level of fitness. You are ready to perform at a
high level!
Compare to 7/5/2012
Conditioning
Max Handstand
Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Dips in 2 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Dips in 2 minutes
*Set the
clock for 15 minutes, complete max reps of each movement for the designated
time
