Wednesday, 3 December 2014

Strength:

Back Squat x3x7 @ 75%

 

Strength & Conditioning WOD:

For Time

Run 400m

10 Wall Balls 9/7kg

Run 800m

20 Wall Balls 9/7kg

Run 400m

30 Wall Balls 9/7kg

 

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