Daily RAW: 8/12/13 - FitRanx WOD, DDC, Track Attackin'

Greetings RAW Warriors,

Today's Rats Alley Workout covers some FitRanX, some DDC, and Track stuff too.

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FitRanX BW WOD:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.

1. Suicides x 8
2. V-Abs x 8
3. Leg Thrust x 8
4. Chair Step-Ups x 4 on each side
5. Sit-Up x 8
6. Jumping Jacks x 8

Level 3-5

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.

1. Suicides x 8
2. V-Abs x 8
3. Burpees x 8
4. Jump Squats x 8
5. Weighted Sit-Up x 8
6. Inchworm x 8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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DDC: Day 12 - I first did my track workout today, then tackled the Kettlebell Cleans after it.

It was 200 reps in the 20/10 work/rest format, taking 10 minutes to complete.

It felt like the right amount to do after my track stuff today....speaking of which:

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Today's Track workout was 2 miles broken down as such -

1/2 mile easy (3:30 time)
Rested about one minute, then did the following:

300m race-pace (about 60 seconds), rest 60 seconds, doing a 300 every 2 minutes.
I did 4 rounds of this, then a final 400m effort in 1:20 to get 1600m in total with this type of pattern.

I added another 1/2 mile worth of 200's, doing a 200 every 90 seconds, taking only another 6 minutes to round off the workout for 2 miles total.

I tried to clip these final 200's in 40 seconds each. 

You can get more workout-enders like this to finish things off on the track with "Track Attacks", at http://tinyurl.com/rkofp or http://tinyurl.com/trackattacks

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak