1/10/2013

9
Jan

1/10/2013

Strength
8x200m Run, 1 min rest

WOD
5m AMRAP
10 Wall Balls (20/14)
10 KB Swings (52/35)

2m Rest

5m AMRAP
5 Pull Ups
20 Double Unders

For today’s strength we’ll complete eight 200m sprints, with a 1 minute rest after each one. These should be done at 80-90%, the goal being consistency and keeping all intervals within 3-4 seconds of each other.

After sprints, we’ll complete two 5 minute workouts. These should be fast and furious. For the first couplet, focus on catching the medicine ball high, and be sure to use your legs on the KB swings. For the second couplet, do as many strict pull ups as possible before moving to kipping/banded/jumping/rows. Also use this time to work on your double unders – we’ll count double under attempts rather than scaling to singles.

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