101207

WEDNESDAY, 12.01.10: TABATA
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
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!
C2:Row 20:10×8

Post Distances/Paces To Comments

C2:
117
112
106
103
99
97
96
94

Total:
824m 1:37.0/500m

101109:
Total: 792 (1:41.0 500 meter pace)

Warm-up:
5 minute row