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! =) 

ETK - variety day

week 10 day 2
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.

ETK - Variety Day

week 9 day 2
Variety Day
sprint pyramid 

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 7.5
• 1 minute – Recovery - always @ 4.5
• 15 seconds – Sprint   - 8.0
• 1 minute – Recovery
• 20 seconds – Sprint   - 9.0
• 90 seconds – Recovery
• 30 seconds – Sprint   - 9.5
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.0
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 4X5 kte

 NOTES:
** fun workout!
** treadmill levels are noted in yellow
** next time will stay with 10.0 for all sprints.... I wasn't' sure if I should increase speeds with each sprint or not today.
** I wanted to try to run without shoes today, but I wasn't brave enough to do it on the treadmill! 
....looking into getting some Vibram's so I can run "barefoot"