"Tuesday WOD"

Tuesday 15/11/11

Kettle/Spinercise

4 mins W/U Cycle @ 80 -100 - RPM L 6 - 12
21 KBS
12 mins Hill Cycle @ 70 RPM L 10 - 25
21 KBS
8 mins Sprint Cycle @ 90 - 110 RPM L 10 - 12
21 KBS
8 mins Hill Cycle @ 65 - 70 RPM L 10 - 25
21 KBS
4 mins Sprint Cycle @ 90 - 120 RPM L 10 - 12
21 KBS
4 mins Cool Down @ 60 - 80 RPM L 0 - 4

Programming By Ronnie