Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
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December 04, 2009
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Focusing on endurance work for the Adventure Race in March.
3 Rounds for time
50 strokes on rower (monitor was not working so had to do strokes)
400m on airdyne bike
50 walking lunges
20:20
Posted by: jkeel 35/5'9/163 | December 05, 2009 at 02:56 PM
10m:21s
1000m on treadmill = 0.65
run at 6.9 speed
21 situps/back ext
15 situps/back ext
9 situps/back ext
**all unbroken sets. made a big difference running at 6.9 than usual 6.7.**
did 10m on bike w jennie. random hills @ level 8. very hilly! quads were burning. :)
Posted by: Amber | December 11, 2009 at 07:18 AM
Subbed 100 SDHP's for 1000 meter row
Used 40# short bar
Sit-ups done unanchored laying on a bench
BE's done laying over bench with feet anchored
10:02
Finished with 15 minutes on bike, random hills (wasn't as hilly as last time), level 5, 64 calories burned, 4.45 miles in 15:00, avg. speed 18.9
Posted by: Jennie 28/5'7/136 | December 11, 2009 at 08:14 AM