Sprint Intervals

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Monday May 13, 2013

WOD

Endurance 10 Rounds of 90 Sec Intervals 200m Run Rest remainder of time. Pace: -10Min Mile = 75 secs -8Min Mile = 60 secs -6MIn Mile = 45 secs

Do not deviate more then 15 seconds per round.

 

Skill/Strength: Deadlifts 5 rounds x 3 reps 80% 1RM Journal work!

Warm Up: 400 m Run then 10 Pull Ups Close Grip Push Ups GHDSU Wall Squats Followed by 30 Mountain Climbers Hurdler stretch Calf Stretch Pigeon stretch DROM

5:00 Laurene Beetle Mercedes Tim John Chris Debbie Lindsey Tracy Raegan Vic

6:00 Matt Victor Jenny JoAnn Sez

7:00 Jason MK Jenni Nick Wendy

9:00 Haraf McMullen Sewnig Rick R. Dave Randy Mary Mary Clare

10:00 Sonntag Andre Ruby Ryan N. George N. Matt Mc. Ashley Rob Fetz Steve Fred Jackie Dan

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