Friday, 9 January 2015

Strength & Conditioning WOD:

800m RUN

50 MBC 9/7 KG

*** rest 5 minutes ***

200 Double Unders

50 Pull Ups

*** rest 5 minutes ***

50 Burpees

50 DB Snatch 12.5/9 KG

*** rest 5 minutes ***

15 Muscle Ups

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 300m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 300m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates