Friday, 10 October 2014

Strength:

3 sets 3/6 Front Squat/Back Squat @ 85% of 1RM FS

 

Strength & Conditioning WOD:

3 rounds for time:

60 Double Unders

30 Wall Balls 9/7kg

20 Deadlift 185/135#

 

Single Sport Endurance Workout (From CrossFit Endurance)

Choose ONE of the following sports

Swim (THU): Repeat 75m, Recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 1M, Recover 2:00 until form/pace deteriorates

Run (THU): Repeat 400m, Recover 2:00 until form/pace deteriorates

Row (THU): Repeat 500m, Recover 2:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, Recover 2:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (THU): Repeat 75m, Recover 2:00 until form/pace deteriorates

Run (SAT): Repeat 400m, Recover 2:00 until form/pace deteriorates