ROPE & RUN interval training. Meet in the '62 Room to stretch and then up to the 4th floor basketball courts for the WOD.
12 rounds for time:
20 double unders or 80 single unders - keep the intensity up!
75 meter sprint (entire LONGWISE length of the 4th floor b-ball gym, you cut across several B-ball courts, not just the length of 1)
Rest & repeat
NOTE 1: Rest 2x time needed for work (i.e. if it takes you 30 seconds for Round 1, rest 60 seconds prior to starting Round 2).
NOTE 2: If doing with a group, it's best to rest 60 seconds between rounds - keeps timing easier.
NOTE 3: Sprint carrying your jump rope so you can maximize efficiency of the work/rest intervals.
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3 comments:
Aloha,
PCS leave #1: Jet lag recovery.
2-3 mile jog around the old neighborhood with a stop at the high school track:
4 RFT:
Walking Lunge (goal post to goal post on the track)
Broad jump burpees across the width of the field.
23:34
I needed someone to race against, I just went really slow even though it wasn't killing me.
Rope and Run intervals was fun.
We did it as a group and rested 1 minute between rounds to keep the timing simple for the group.
Group of 4 (Sean, SG, Jason, and I) did it right at 16:00.
Thanks for the WOD today. It was nice to work out again with B&G.
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