Saturday, 5 December 2015

Team WOD: Teams of 3

 

Buy in: 2 Rope Climbs per team

 

20 min AMRAP

Timer: 15 Burpee Box Jumps 24/20”

AMRAP: Wall balls 9/7kg

KB SDHP 24/16kg

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1500m tempo at 85% of 1000m TT

Bike (SUN): 30 mile tempo at 85% of 20mile TT

Run (SUN): 8 mile tempo at 85% of 10K TT

Row (SUN): 5 mile tempo at 85% of 5K TT

Ruck (SUN): 8 mile tempo at 85% of 10K TT

*Warm up appropriately and keep pace consistent and steady throughout

 

Multi-Sport Endurance Workout

Bike (SAT): 30 mile tempo at 85% of 20mile TT

Run (SUN): 8 mile tempo at 85% of 10K TT