I'd programmed this as an outdoor wod previously which ends up working wonderfully with the weather! love it.
Get the heart rate up - jog a few laps, stretch etc.
A) Broad Jump for max distance. Practice a few and then...
100m in as few broad jumps as possible. ( easiest is to do 100 paces and mark it then tackle that!)
3 rnds rest accordingly between sets.
B) 400m sprint
20 burpees
200m sprint
10 burpees
100m sprint
5 burpess
for time
Enjoy the lactic acid/burning lungs kids. FIGHT IT!
Post broad jump numbers and time to comments!
I did the broad jumps fine other than the tearing below the belly button.
ReplyDeleteWhen doing the sprint and burpee combo I strongly encourage no drinking the night before. Not only did my gut rot aid in my last place finish with a time just over 4:40 but i also felt like i had drank a pint of hydrochloric acid instead of water.
All in all. Solid workout for an hour outside, Stoked for the next round.
Such a bomb workout! nothing better than sweating, working out outside, and tanning! best lifestyle!
ReplyDeleteA) approx 16 jumps. What can i say, asian people can jump!
B)4 min 20 seconds...
i may have skipped one burpee after the 200 m, so lets say 4 min 22 seconds..
lungs burn and legs are sore, but beauty doesnt come without a price!
PS anonymous was Zack ! and Zack was glad that all the other guys he worked out with were jacked so that he saw that working out does have benefits !
ReplyDeleteA) around 16 as well. The max 2 sec pause made for a solid hit! much more tiring than expected.
ReplyDeleteB) 4 20ish - fong cheats... but fuck my legs burned and my lungs hurt! love it.
C) 10 Strict pullups then 20 pushups then 20 situps... 2 min break... couple rounds of that then decided I'd had it! Good work graham for toughing it out!