17.1.13

17 Jan 13: CFE

SKILLS & DRILLS
Perform 20 min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills

ENDURANCE WOD:

Choose ONE of the following sports:
Swim (TUE): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)
Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)
Run (THU): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)
Row (THU): Repeat 2k, recover 4:00, until form/pace deterioriates (:10-:15sec)
Ruck (THU): Repeat 2k, recover 4:00, until form/pace deteriotates (:30-:45sec), 60# Ruck/Boots/Utes
Post sport, distances, and number of intervals to comments.

No comments:

Post a Comment