ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 1200m @ 95% of 1200m TT pace
Bike (SUN): 20M @ 95% of 20M TT pace
Run (SUN): 15k @ 95% of 15k TT pace
C2 Row (SUN): 15k @ 95% of 15k TT pace
Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest
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.
No comments:
Post a Comment