Combined WOD @ Enduro.
Teams of four:-
5 rds
400m
Row (Cal)
Push Press 75#
Burpee
ENDURANCE WOD:
3+ Hours Before CFE Strength & Conditioning WOD or Perform on CFE S&C WOD Rest Day.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1500m TT
Bike (SUN): 30 Minute TT
Run (SUN): 10k TT
C2 Row (SUN): 10k TT
Ruck (SUN): 5 Mile TT with 45# ruck or vest
Post sport and time or distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): 500m TT
Bike (SAT): 30 minutes @ 90% Effort
Run (SUN): 8M TT
Post sport and time or distance to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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