Wednesday, 10 December 2014

Strength:

Power Clean x2x6 (no heavier than 75%, focus on touch-and-go)

 

Strength & Conditioning WOD:

Team of 3 Relay:

3,000m Row (200m increments)

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 75m, recover 2:30 until form/pace deteriorates

Bike (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:30 until form/pace deteriorates

Row (TUE): Repeat 500m, recover 2:30 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 75m, recover 2:30 until form/pace deteriorates

Bike (MON): Repeat 800m, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:30 until form/pace deteriorates