Better Sam

Wednesday 2010.01.13

Deadlifts / Hip Extensions
15 HE
135×10 DL
15 HE
135×10 DL
15 HE
135×10 DL
15 HE

NYC Endurance Indoor Biking

Warm-Up

3 rounds: 30 seconds on / 30 seconds off

2 minutes spin

2 rounds, 5 minutes descending:
1:00 on, 1:00 off
0:45 on, 0:45 off
0:30 on, 0:30 off
0:15 on, 0:15 off
1 minute spin between rounds

Workout

3 x 10 minute Time Trial Efforts
2 minute recovery between

CrossFit

For Time:
50 Pull-ups
100 Push-ups
150 Squats
200 Double Unders

Partitioned 5/5/15/5/20

36:54.

Rowing Intervals

Tabata row – row 8 intervals of 20 seconds work and 10 seconds of rest. Your score is the lowest number of calories rowed in any of the 8 intervals.

7,7,7,7,7,7,7,7

This entry was posted on January 13, 2010 at 3:32 pm and is filed under Workout Log.