ROP - variety day
sprint pyramid
buy in:
- 20 pushups
WOD:
Sprint Pyramid
- 5 minutes - Run or Run-walk - 4.0
- 10 seconds – Sprint - 9.0
- 1 minute – Recovery - always @ 5.0
- 15 seconds – Sprint - 10.
- 1 minute – Recovery
- 20 seconds – Sprint - 10
- 90 seconds – Recovery
- 30 seconds – Sprint - 10
- 90 seconds – Recovery
- 20 seconds – Sprint - 10.
- 1 minute – Recovery
- 15 seconds – Sprint - 10.
- 1 minute – Recovery
- 10 seconds – Sprint - 10.
- 1 minute – Recovery
- 5 minutes - Run or Run-walk - 4.0
cash out:
- 5X5 kte
- 1X5 OHS ( 30#)
NOTES:
** fun workout =)
** this may be my "every tuesday" workout - I'm enjoying the treadmill lately...
** OHS looked good, haven't done them in a while.
