We’ll be closed to celebrate Chinese New Year from 9 – 11 February.
Gong Xi Fa Cai!
CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 800m @ 90% 500m TT pace
Bike (SUN): 30M TT
Run (SUN): 13.1M @ 90% 15k TT pace
Row (SUN): 15k TT
Ruck (SUN): 15M @ 90% 12M TT pace @ 65#/Boots/Utes
Post sport and times to comments.
Multi-Sport (3S)
Swim (Sat or Off): 800m @ 90% 500m TT pace
Bike (SAT or SI): 30M TT
Run (SUN or SI): 13.1M @ 90% 15k TT pace
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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