Combined WOD @ CrossFit Singapore, 10:30 am
ENDURANCE WOD:
3+ Hours Before CFE Strength & Conditioning WOD.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1200m @ 95% of 1200m TT pace
Bike (SUN): 20M @ 95% of 20M TT pace
Run (SUN): 15k @ 95% of 15k TT pace
C2 Row (SUN): 15k @ 95% of 15k TT pace
Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (SAT): 60 minutes @ 85% Effort
Run (SUN): 15k TT
Post sport and times/distances 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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