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Week of June 14 – Homework WOD’s

June 16, 2010

3+ Hours Before CrossFit WOD

Choose ONE of the following sports.
Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.
Bike: 3 x 1k ALL OUT SPRINTS… 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries
C2: 4 x 375m ALL OUT SPRINTS… 5 min recoveries

CrossFit Rest Day

Choose ONE of The Following Sports:
(Maximum Effort Required)
Swim: 500m,  add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

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