Saturday, 4 August 2012

Combined WOD @ Enduro.

 

Teams of four:-

5 rds

400m

Row (Cal)

Push Press 75#

Burpee

 

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD or Perform on CFE S&C WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 30 minutes @ 90% Effort

Run (SUN): 8M TT

Post sport and time or distance 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.

Categories:

Tagged:

No responses yet

Leave a Reply

Older Posts