WOD (stolen from CrossFit Football):
Sprint:
2 x 40 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 80 yd spring (15s rest b/w)
30s rest
2 x 100 yd sprint (15s rest b/w)
30s rest
2 x 80 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 40 yd sprint (15s rest b/w)

-then-

100 yd burpee broad jump
Sprint 100

Don't worry about timing anything or counting or whatever, just go max effort and kick your own ass!

Modified: Just kidding about Bradley! Haha I think I would have been there for 2 hours.


"3/4 Bradley"

for time:
5 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
 -then, no rest-
2 rounds
Sprint 50 meters
5 T2B (toes to the bar)
sprint 50 meters
5 burpees
rest 30 seconds
-then, no rest-
3 rounds:
sprint 50 meters
5 strict chin ups (straight legs)
sprint 50 meters
5 burpees

Def want to start doing more benchmarks, or any named WOD for that matter, to measure our progress.  This one is perfect for a nice day.  I will be doing it on a football field and pull ups on the goalpost so i'm really looking forward to it!


For reference, "Bradley" really is:
10 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Article of the day: Is a diet high in Protein bad for your kidneys?   (spoiler alert... it's not)

5 rounds:
Sprint 200
20 lunges
20 squats
20 situps

Post time to comments.

WOD:
Run 400m
20 burpees
Run 400m
20 burpees
Run 400m
20 burpees
Run 400m

WOD:
Run 1200 (or Row 1000)
then
4 rounds:
20 box jumps
20 pushups
then
Run 1600 (or Row 1300)
I added the 1 mi at the end so if that turns out to be too ambitious,
you know what to do...SHUTUP AND DO IT


I just wanted something simple and not heavy as sort of my last chance
to increase my lung capacity before my indoor "try a tri" next
weekend.  Also thought I could make some stupid reference to Easter
with all the hopping.