Friday, 19 September 2014

Strength:

Front Squat x4x3 @ 60% of 1RM FS

 

Strength & Conditioning WOD:

3 rounds

40 Wallballs 9/7kg

30 Pull ups

20 Burpees over Bar

10 Deadlift 185/125#

Post time to comments.

 

 

Single Sport Endurance Workout (crossfitendurance.com)

Choose ONE of the following sports

Swim (THU): Repeat 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 2k, 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1M, 3:00 off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates