ROP - special report/ variety day
buy in:
- 2 rounds
- 10 pushups
- 10 squats
WOD:
- high tension special report #1
- one legged press (12kg)
- 5X2
cash out:
Sprint 8
from the Daily Fitness Solution Blog
- run 5 minutes
- repeat 8 times:
- sprint 15 seconds
- recover 1 minute
- run 5 minutes
NOTES:
** presses went REALLY well! =)
** it is recommended that you use a lighter weight than you are using for presses, I thought it would be too easy, but it was perfect. could really focus on TENSION!
Sprint 8:
** not sure if I did it right, but it was fun.
- on treadmill:
- 5 minute run @ 5.0
- 1st sprint @ 7.0,. increasing by .5 each sprint
- last 2 sprints @ 10.0
- recovery always at 5.0
- 5 minute run @ 4.0 to cool down.
Fun! would do it again!
