6-2-11 Give me 200, 400, 800
Warm up
- 5 minutes your choice
- Stretch
CardioWOD
- Row 500 meters for time
- 2 minute recovery
- Row 1000 meters for time
- 2 minute recovery
- Row 2000 meters for time
6-1-11 – June gloom
5 minutes your choice
Stretch
Jump rope running for 10 minutes
FOR TIME!
400 meter run
20 burpees
20 v-ups
800 meter run
15 burpees
15 v-ups
1600 meter run
10 burpees
10 v-ups
5-31-11 Max Distance Row
Warm-up
- 5 minute run
CardioWOD
- TIME TRIAL
- Cover max distance 10 minutes of rowing
5-30-11 Swimming Intervals
Warm-up
- 500 yard freestyle
CardioWOD
- Swim 10x50m
- Rest for 5x(interval time)
Cool Down
- 300yard freestyle
5-29-11 Interval Row
Warm-up
- Your choice for 5 minutes
- Stretch
CardioWOD
- Row 8x250m
- Rest 45 seconds between intervals
5-28-11
Warm-up
- Jump rope for 5 minutes
- Stretch
CardioWOD
- FOR TIME
- Run 1 mile
- Row for exactly as much time as it took you to run the mile
- Run 1 mile
5-27-11
Warm-up
- 5 minutes running jump rope
CardioWOD
- Run 5x200m
- Rest for 4 times the amount of time it took to run the 200m
- Run 3x400m
- Rest for 3 times the amount of time it took to run the 200m
5-26-11
Warm-up
- 5 minutes Jump Rope
cardioWOD
- 3 ROUNDS
- 400 meter run (1/4 mile)
- 20 v-ups
- 20 burpess
- 20 mountain climber
5-25-11 Row Row Row
Warm-up
- 5 minutes your choice
cardioWOD
- 1000 meter row
- 100 double-under jump rope
- 750 meter row
- 75 double-under jump rope
- 500 meter row
- 50 double-under
- 250 meter row
- 25 double-under jump rope
5-24-11 Rounds for time
Six rounds for time of:
400 meter run
25 Pushups