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Friday September 18, 2009

Class Time Change for Saturday the 19th and Sunday the 20th ONLY:

8:00 am and Noon  (No 9:00 am)

WU of the Week

8’s

Pass through

High Skip

GHD Hip Ext

KB Swing

Skill Work

Banded handstand push ups

Sumo deadlift high pull

WOD

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

the first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups,

finally, the last 8 intervals are squats.

There is no rest between exercises.

Endurance: Intervals

Minimum of 3 hours +/- main WOD

Choose ONE of The Following Sports:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

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