ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 20 minutes @ 85% effort
Bike (SUN): 10M @ 85% effort
Run (SUN): 30 minutes @ 85% effort
C2 Row (SUN): 20 minutes @ 85% effort
Ruck (SUN): 2 x 2M (each at 90% effort) with 25# ruck/vest + boots/utes, rest 5:00 between 2M efforts
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.
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