Combined WOD @ CFSG. See you there!
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 800m @ 90% of 500m pace
Bike (SUN): 15M @ 90% of 10M TT pace
Run (SUN): 5k @ 85% of 5k TT pace
Row (SUN): 5k @ 85% of 5k TT pace (How to set your Drag Factor)
Ruck (SUN): 5k @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): Off
Bike (SAT or Short Interval): 15M @ 90% of 10M TT pace
Run (SUN to Short Interval): 5k @ 85% of 5k TT pace
Post sport and time 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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