Saturday, 26 December 2015

12 Days of Christmas WOD

 

Complete 12 rds of: (40 min time cap)

1 – Bar Muscle Up

2 – Power Snatch 115/85#

3 – Ring Muscle Ups

4 – Alternating Pistols

5 – Hang Power Cleans 115/85#

6 – HSPU

7 – Pull ups

8 – Alternating lunges

9 – Thrusters 115/85#

10 – Box Jumps 24/20”

11 – Sit ups

12 – Deadlift 115/85#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 10:00 descending pace tempo efforts starting @ 90% of 10K TT pace, 5:00 recovery swim, perform until pace or form deteriorates

Bike (SUN): 20:00 descending pace tempo efforts starting @ 85% of 10mile TT pace, 10:00 recovery spin, perform until pace or form deteriorates

Run (SUN): 15:00 descending pace tempo efforts starting @ 85% of 10K TT pace, 10:00 recovery jog, perform until pace or form deteriorates

Row (SUN): 12:00 descending pace tempo efforts starting @ 85% of 10K TT pace, 8:00 recovery row, perform until pace or form deteriorates

Ruck (SUN): 15:00 descending pace tempo efforts starting @ 85% of 10K TT pace, 10:00 recovery jog, perform until pace or form deteriorates

*Recommended range 1 – 4 for all sports except the swim 1 – 3

*Descend pace from 85% throughout – get faster!

 

Multi-Sport Endurance Workout

Bike (SAT): 20:00 descending pace tempo efforts starting @ 85% of 10mile TT pace, 10:00 recovery spin, perform until pace or form deteriorates

Run (SUN): 15:00 descending pace tempo efforts starting @ 90% of 10K TT pace, 10:00 recovery jog, perform until pace or form deteriorates