Tues, Dec 18, 2012

MCJ MugRun'12 #4 

Workout of the Day

Warm-Up:

3 Rounds of:

  • 20 Double Unders
  • 5 GHD Sit Ups
  • 5 GHD Back Extentions
  • 5 Push Ups
  • 100 Row

—Testing—

  • 800m Run [5 min cap]

  • -3 min rest -

  • Deadlift 1RM (3 attempt only) [10 min cap]

  • -3 min rest –
  • Max Consecutive Ring Dips (Band color if used) [2 min cap]

  • – 2 min rest -

  • Max Double Unders in 2 Minutes (can be broken up)
  • – 2 min rest
  • Max Consecutive Pull Ups (Band color if used) [2 min cap]

  • – 5 min rest –
  • Benchmark WOD- “Christine” (3 rounds – 500m Row / 12 Deadlifts (BW) / 21 Box Jumps )

Baker to Vegas Runners also complete 3 ½ + hours later…

Run:  8 x 20:10, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Today marks the start of a new running cycle.  For those athletes preparing for Baker to Vegas or Ragnar, this is the perfect point to join in on the fun. Refer to the B2V Training Template under the Resources section for further info.

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