Monday, 1 December 2014

Strength:

Clean x2x5 (by feel)

Clean lift off x2x5 @ 110%

 

Strength & Conditioning WOD:

8 min AMRAP

10 Burpees (weighted vest 20#)

20 Air Squats (weighted vest 20#)

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates