090331 WOD

Workout: Diablo Crossfit

For time-

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups

Post time to comments.

Todays WOD is straight forward, running, push ups, and sit ups.  If you are running on a treadmill, give it a .5%-1% incline to simulate running outdoors.  If you can’t run for some reason, sub rowing.  On the push-ups and sit-ups, make sure you get a full ROM (range of motion), chest to the floor, arms fully extended on push-ups, and shoulders to the ground, chest to knees on sit ups.

Advanced(RX’d):

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups

Intermediate:

Run 800m
50 push ups
Run 400m
50 sit ups
Run 200m
25 push ups
Run 100m
25 sit ups

Beginner:

Run 400m
25 push ups
Run 200m
25 sit ups
Run 100m
15 push ups
Run 50m
15 sit ups

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Recipe: Beef Tenderloin (4.5 Zone Blocks), Scotty Hagnas

Here is a great recipe for a zone/paleo friendly dinner.  It’s wheat, gluten, dairy free, and virtually carb free.

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3 Comments

Filed under WOD's

3 responses to “090331 WOD

  1. Woody

    Hey, what’s up I’m back
    23:40 for the RX’d
    a little shakey still from Spring Training don’t know if it’s the booze or the workout!!

  2. Done at SRFD St.5 “The Nickel”

    17:10 as RX’d

    Doing the runs on a treadmill sucks, btw. Oh, and push ups hurt bad.

  3. Scott W.

    23:30 as Rx’d.

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