Image Image Image Image Image Image Image Image Image

03 Sep

By

One Comment

WOD

Mid Week

September 3, 2014 | By | One Comment


Strength:

Dynamic Effort Power Clean 10 x 2 @75% on :45s


Strength & Conditioning WOD:

“1/2 Murph”

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

“Tabata”

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x :20s on :10s off, if on C2 use meters or watts

Ruck (TUE): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed


Post results in the comments below!

Click here to subscribe to our mailing list!

Comments

  1. Jacob Benson

    This was a fun one. Still really sore and tired from CrossFit workouts this week. .05 miles every interval (even the two that were uphill on my route).

Submit a Comment