Saturday, 29 August 2015

Team WOD of 2:

Buy in: 50 worm sit-ups

20 min AMRAP (I go, You go)

5 Pull ups

10 Box Jumps 20/24#

15 Goblet squats 18/12kg

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 2 x 800m @ 80-90% 1.2 M pace, 7min rest

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest

Row (SUN): 2 x 7.5k @ 80-90% 13.1 M pace, 7min rest

Ruck (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 45 min tempo @ 80%

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (OFF): OFF