Saturday, 15 November 2014

TEAM WOD

In Teams of 2, complete:-

100 Double Unders
50 Wall Balls 9/7
40 KBS 1.5/1
30 V Ups
20 Pull Ups
10 Ring Dips
20 Pull Ups
30 V Ups
40 KBS 1.5/1
50 Wall Balls 9/7
100 Double Unders

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 2 x 400m TT recover 4:00-5:00 between efforst

Bike (SUN): 2 x 5k TT recover 4:00-5:00 between efforst

Run (SUN): 2 x 2M TT recover 4:00-5:00 between efforst

Row (SUN): 2 x 2k TT recover 4:00-5:00 between efforst

Ruck (SUN): 2 x 5k TT recover 4:00-5:00 between efforst

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN): 800m @ 70%

Bike (OFF): OFF

Run (SAT): 5k @ 70%