Thursday 7 June 2007: CRAWL SPRINT #2
CRAWL...SPRINT #2
Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
- 30 seconds Bear Crawl
- 15 seconds Sprint
- 30 seconds Crab Crawl
- 15 seconds Sprint
Advanced trainees should rest as necessary between rounds.
Intermediate and Basic trainees should rest as necessary during each round.
- 30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
- 15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions
Post results to Comments.
3 comments:
9 rounds
Bear and Crab Crawl around the inside of the garage which is about 30sec. Jump-rope sprints in place with high knees for 40 turns (15-20sec). Towards the end rested during rounds but lasted the whole 20min.
Shoulder kind of hurt, so I ran the track instead. 2 1/3 miles in 20 minutes, with some fartleks (snicker) for kicks.
Blogger has lately given us some trouble on posting the WODs. For some reason, Friday's WOD is not appearing on the front page.
Repeat last Friday's WOD: 30/90 Conditioning Circuits.
Joel
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