ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 1000m @ 1500m TT pace
Bike (SUN): 10M @ 90% of 10M TT effort
Run (SUN): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20
C2 Row (SUN): 2 x 3k, rest 5:00 between, hold 3k splits within 0:10-0:15
Ruck (SUN): 30 minutes with 20# ruck or vest @ 85% effort
Post sport and time or distance 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