15 Jul 12: CFE

ENDURANCE WOD:



Choose ONE of the following sports:
Swim (SUN): 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m
Bike (SUN): 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k
Run (SUN): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M
C2 Row (SUN): 3 x 5k @ 90% of 10k TT pace; rest 2:00 between each 5k
Ruck (SUN): 5M @ 10M TT pace with 55# ruck/vest + boots utes
Post sport and times to comments.

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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.