Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Saturday, January 1, 2011

1-01-11

odd ball wod to start the new year:
1st
5X2:5X1
5 min on 2 min off 5 min on 2 min off then 5 times 1 min on 30 sec off
swim, bike, row, or run.
2nd
7 rounds 1 min sprint 1 min jump rope singles as 'working' recovery
3rd
2 reps on the minute every minute for 15 minutes of back squat 155 lb
focus on good depth and control of weight 2 count down 2 count up or something like that
4th
3 rounds
5 shoulder press 50 lb db
5 hand stand push-ups
10 kb swing 2 pood
10 sumo deadlift high pull 2 pood kb
5th
75 butterfly sit-ups (soles of feet together)
15o 2 count flutter kicks

Posted by at

2 comments:

  1. ham-on-it with cheeseJanuary 1, 2011 at 9:26 AM

    did 5x2 on spin bike, sprints on treadmill, rest just went through. This all took me about an hour and 20 to 25 minutes didn't really pay too much attention to clock today just tried to hammer stuff out.

    ReplyDelete
  2. ham-on-it with cheeseJanuary 1, 2011 at 9:26 AM

    happy new year

    ReplyDelete

Subscribe to: Post Comments (Atom)