9/27/10

Tuesday, 28 September 2010

AM
Tabata Sprints
20:10 x 8
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

PM
5x5 Weighted Ring Dips, Rest 180sec between sets: Use weight vest or dumbbell between knees
Rest 5min
Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
Rest 1 min
Hip Extensions

Post speed and score to comments.
Posted by Token Asian Guy at 9:43 PM

3 comments:

  1. Token Asian GuySeptember 28, 2010 at 5:12 AM

    8.2-8.3mph (7:19-7:13 pace)
    Easier to do this WOD at or near sea-level.

    ReplyDelete
  2. Token Asian GuySeptember 28, 2010 at 2:01 PM

    PM
    15/20/25/30/40

    GHD: 5
    Hip Ext: 10

    ReplyDelete
  3. GrantSeptember 28, 2010 at 2:23 PM

    Press 5x5
    95/100/105/110/115 (PR)

    6 rnds for Time:
    10 Pull Ups
    200 m run

    8:58 -- i smoked this doing the 1st and 5th and 6th sets unbroken (i couldn't do 2 pull ups 6 months ago)

    ReplyDelete

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