Friday, 30 January 2015

Strength:

Weighted Pull up x3x3

Weighted Dips x3x3

 

Strength & Conditioning WOD:

30 medicine-ball cleans, 20-lb. ball

30 ring dips

30 medicine-ball cleans, 20-lb. ball

30 Ring Rows

30 medicine-ball cleans, 20-lb. ball

30 push-ups

30 medicine-ball cleans, 20-lb. ball

 

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