midweek

Tues 10-9-2012 off

 Weds 10-10-2012 

5 min amrap @85-90% aerobic:
Row 200m
10 burpees

3 rds + 100m 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
20 walking lunges
7 push ups

3 rds + 20 lunge (4rds?+20?) 

rest 5 min
5 min amrap 85-90% aer
Row 200m

7 chin ups awkward, doorway chin up bar

4 rds + 10meters 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
10 kbs 1.5 pood
5 push ups

5 rds + 13 du

Thurs 10-11-2012

at the YMCA track (WOD in playground)
Run 10 min z1
+
Run 30 seconds @90% aerobic effort
Rest 30 seconds

x30 felt pretty good, but last 7-8 sets a noteable drop-off 

+
Run 10 min z1
+
5 rounds at tough effort:
50 meter farmers walk 1.5 pood/hand
10 toes to bar

TIME: 6:20

Fri 10-12-2012 off