“Let’s Run”
50 Squats
50 Jump Ropes
50 Full Crunches
Sprints
for 30 min
(read more – it is more complex than it seems)
How to do it: Start by performing 50 reps of the 3 exercises followed by a 50 meter Sprint. Then decrease to 45 reps of each exercise followed by 2 sprints. 40 reps, 3 sprints. 35 reps, 4 sprints. 30 reps, 5 sprints. 25 reps, 6 sprints. 20 reps, 7 sprints. 15 reps, 8 sprints. 10 reps, 9 sprints. 5 reps, 10 sprints. If are able to reach this in 30 minutes now start to work your back to the start. 10 reps, 9 sprints.
The reps and sprints are always moving in opposite directions. As you decrease the amount of reps you need to increase the amount of sprints, vice versa.
Performance:
“Tabata”
Box Jump
Burpees
Sled Push
Bicep Curls
20:10
Performance: WOD: “AMRAP” -Wed 1.16.13
“AMRAP”
20 Goblet Squats (35#)
20 Plank Jacks
20 TRX Rows
15 Minutes
