Tuesday, 24 February 2015

Strength & Conditioning WOD:

0:00 – 09:59

21-15-9

Wall balls 9/7kg

Abmat situps

 

10:00 – 19:59

3 rds

30 KBS 1.5/1pd

50 Double Unders

 

20:00 – 29:59

800m Run

 

30:00 – 40:00

2-4-6-8-6-4-2

Burpee Box Jumps 24/20”

Medicine Ball Cleans 9/7kg

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (MON): Repeat :90s on, :60s off until form/pace deteriorates