05/07/11 – Saturday Intervals

Today’s Recipe – Moroccan Chicken Salad – Health Bent

Today’s Links –

• How To Deadlift – Which Variation is Right For You? Part 3 (Trap Bar Deadlift) – Eric Cressey
• The Illusion of Nutrient Dense Food – Robb Wolf
• When it Comes to Squats, Easier Doesn’t Work – T-Nation

 

Schedule –

• Mobility Warm Up
• WOD – 5 Rounds EACH For Time
  • With a continuously running clock complete the following at the top of every five minutes (So at 0,5,10,15,20 minute marks)
    • Run 300m
    • 20 Wall Balls (20/14 both to 10ft target.  Use whatever weight you need to get it over the 10ft mark)
    • 15 Pull Ups
      • If it is taking you longer than 5 minutes to cmplete the first round, cut the wall balls to 10 and pull ups to 7.  If you finish before the 5 minutes are up, rest until the next interval.  The rest is built in so you can push each round with close to maximum effort.
• Stretch