ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 1000m @ 85% of 800m TT Pace
Bike (SUN): 20M @ 85% of 12M TT Pace
Run (SUN): 10k TT
Row (SUN): 10k TT
Ruck (SUN): 10k TT @ 65# Ruck/Boots/Utes
Post sport and times 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.
No comments:
Post a Comment