Thurs: Power n Strength

6
April 29, 2010 · Posted in WOD   · Comments (6)

group wod

This is what we do!!

WOD:

 
Strength
Kettlebell Press
3 – 3 – 3 – 3 (R,L)
 
Met-Con
For Time
400m Run
     21 Power Cleans (135/95)
400m Run
     15 Power Cleans
400m Run
      9 Power Cleans
Endurance WOD:

Swim: 10 x 30sec all out Efforts using pull paddles and float buoy… 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10×30sec Sprints all out Efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”

　　　　

Comments

6 Responses to “Thurs: Power n Strength”

  1. Lucy on April 29th, 2010 2:09 am

    Hello all, check out the benefits of coconut water. It’s amazing how good it is for you.
    Great for kids instead of the sugary sport drinks.

  2. Brad on April 29th, 2010 3:15 am

    More car trouble… maybe see you guys Friday…. if not, I’m gone until wednesday. Cape Cod country… maybe do some beach WODs while there.

  3. Johno on April 29th, 2010 3:26 am

    Anyone up for this?
    http://www.pvtri.com/navigator/navigator.aspx

  4. steve on April 29th, 2010 11:14 am

    Hey Guys
    great way to add some flavor to your meals.. take some chicken cube it cut up broccoili dice up a jalepeno and then cut up some pineapple..
    throw in a pan tthen dust with some “jamaican me crazy” flavoring..

    SOO GOOD

  5. Cecilia on April 29th, 2010 12:33 pm

    Steve.

    Thanks! Nice and spicy just how I like it.
    Will def try it. :)

  6. Deb on April 29th, 2010 3:19 pm

    That chicken/broccolli/pineapple dish sounds amazing! We made garlic mashed cauliflower last night along with our steak and that was pretty yummy. Also made the 2 breakfast cereals in the cookbook (Quick Berry cereal and the Nutty Breakfast one.) Both came out great. The recipes in the cookbook are easy since they have so few ingredients.
    Great job today 6 AMers! Everyone is doing an amazing job at the wods.

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