Wednesday, 29 October 2014

Strength & Conditioning WOD:

Start at 0:00

3-4-5-4-3

Muscle Up

Snatch 115/95#

 

Start at 20:00

3 rounds

21 Wall balls 9/7kg

14 T2B

7 Deadlift 316/205#

 

Start at 40:00

3 rounds

150m Run

20 Clean & Jerk 95/65#

 

 

Single Sport Endurance Workout (From CF Endurance)

Choose ONE of the following sports

Swim (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (MON): Repeat 6:00 on, 4:00 off until form/pace deteriorates