Tuesday, March 16, 2010

ROP - variety day

week 11 day 2
ROP - variety day

buy in:
  • 20 pushups

WOD:
Sprint Pyramid
  • 5 minutes - Run or Run-walk  - 4.0
  • 10 seconds – Sprint   - 10.0
  • 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 K2E
  • 1X5 OHS (30#)


NOTES:
** same workout as last Tuesday..... I like it! =)