STRENGTH:
DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance
Reps should be explosive but do not kip. Post loads and resistance to comments.
Rest 5-10 minutes then perform CFE WOD.
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds
Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds
Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds
Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds
Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace
Post sport and times to comments.
No comments:
Post a Comment