100421

Wednesday, 04.21.10: Tosh

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Day 3 of the C2 extravaganza
Round 1: 0:52, 1:47, 2:52
Round 2: 0:52, 1:53, 2:54
Round 3: 0:52, 1:55, 2:55

Warm up:
30 incline sit-ups, 10 pull-ups, 10 dips
25 GHD sit-ups, 20 back extensions, 10 pull-ups, 10 dips
30 side crunches each side with 25 pound weight, 10 pull-ups, 10 dips