Wednesday, 8 October 2014

Project DANA rehearsal

2 Rds, 90 seconds per station

–       Row (cal)

–       Burpees

–       Front Squat 135/95#

–       KBS 1.5/1pd

–       Pull ups

90 second rest between rounds

 

Single Sport Endurance Workout (from CrossFit Endurance)

Choose ONE of the following sports

Swim (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates