Tuesday, 24 March 2015

Strength & Conditioning WOD:

Start at 0:00

3 rds:-

10 Thrusters 135/95#

5 Ring Muscle Ups

 

Start at 15:00

3 rds:-

10 Burpee Box jumps 24/20”

5 Cleans 185/135#

 

Start at 30:00

3 rds:-

10 OHS 135/95#

5 Bar Muscle Ups

 

 

Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Bike (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Run (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Row (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Ruck (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Swim: Repeat 5 Min on, 5 Min off until form/pace deteriorates