Friday, 19 June 2015

REMINDER: Swim WOD Sat/20 June @ 9AM

 

Strength:

Front Squat x3x5 @ 75%

 

Gymnastics Technique: For QUALITY

3 Rds:

10 Ring Push Ups

15 sec Hang + tuck hold

 

3 Rds:

3 passes: Hollow hold to crab hold on paralletes

25 Abmat situps

 

8 Rds:

20 sec Superman Hold

20 sec Hollow body Hold

 

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