Saturday, 26 January 2013

Team WOD @ CrossFit Singapore

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 800m TT pace

Bike (SUN): 10M TT

Run (SUN): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between, hold efforts within 2:00-3:00

Row (SUN): 8k TT

Ruck (SUN): 10M @ 15M TT pace, 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 1000m @ 85% of 800m TT pace

Bike (SAT or SI): 10M TT

Run (SUN or SI): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between, hold efforts within 2:00-3:00