Combined WOD at CFSG:
15 unbroken WallBall
AMRAP
KBS 2 Pood
DU
*** In teams of 3, keep rotating thru the stations until each Team Mate completes 10 sets of 15 unbroken wallball. All 15 WallBalls must be done unbroken else start from zero for that round. Post time, number of KBS + WallBall***
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1500m @ 85% of 1500m TT pace
Bike (SUN): 30M @ 85% of 1500m TT pace
Run (SUN): 10k TT
C2 Row (SUN): 10k TT
Post sport and time(s) to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SUN): 30 minute TT
Bike (OFF): 10M TT
Run (SAT): 2 x 2M, rest 5:00, hold splits within 0:15-0:20
Post sport and distance/time(s) to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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