ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 1000m TT
Bike (SUN): 20M TT
Run (SUN): 8M TT
C2 Row (SUN): 5k TT
Ruck (SUN): 8M with 35# ruck/vest + boots/utes @ minimum of 14:00/mi or faster
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.
lactate shuttle run this morning
ReplyDeleteevening 20 mile bike ride, 1:11