Tuesday, 9 December 2014

Strength:

Bench Press x3x5

KB Renegade Row x10x3

 

Strength & Conditioning WOD:

21 Thrusters 95/65#

7 Bar Muscle Ups

15 Thrusters 95/65#

5 Bar Muscle Ups

9 Thrusters 95/65#

3 Bar Muscle Ups

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 75m, recover 2:30 until form/pace deteriorates

Bike (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:30 until form/pace deteriorates

Row (TUE): Repeat 500m, recover 2:30 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 75m, recover 2:30 until form/pace deteriorates

Bike (MON): Repeat 800m, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:30 until form/pace deteriorates