Saturday, 17 October 2015

*** Bring swim goggles ***

2 partner team WOD:

Equally share and complete:

50 Push Press 95/65#

30 T2B

30 Push Press 95/65#

20 T2B

10 Push Press 95/65#

10 T2B

Run with sandbag (10#) to Pool

Swim 200m (if you can’t swim you’ll do burpees next to the pool while your buddy completes the swim)

FOR TIME!

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 10:00 tempo intervals @ 90% of 2000m TT pace, rest/swim easy 200m between each split, perform until pace or form deteriorates

Bike (SUN): 10:00 tempo intervals @ 90% of 40K TT pace, rest/spin easy 3:00 between each split, perform until pace or form deteriorates

Run (SUN): 10:00 tempo intervals @ 90% of 13.1 mile TT pace, rest/jog easy 4:00 between each split, perform until pace or form deteriorates

Row (SUN): 10:00 tempo intervals @ 90% of 10K TT pace, rest/row easy 4:00 between each split, perform until pace or form deteriorates

Ruck (SUN): 10:00 tempo intervals @ 90% of 13.1 mile TT pace, rest/jog easy 4:00 between each split, perform until pace or form deteriorates

*Recommended range 2 – 4 on swim

*Recommended range 2 – 10 on bike

*Recommended range 2 – 8 on run, ruck, row

 

Multi-Sport Endurance Workout

Swim (SAT): 10:00 tempo intervals @ 90% of 2000m TT pace, rest/swim easy 200m between each split, perform until pace or form deteriorates

Bike (SUN): 10:00 tempo intervals @ 90% of 40K TT pace, rest/spin easy 3:00 between each split, perform until pace or form deteriorates

*Recommended range 2 – 4 on swim

*Recommended range 2 – 10 on bike