W.O.D.: F T/TT Day 2 Week 4

CFE STRENGTH & CONDITIONING WOD:

Rest Day

ENDURANCE WOD:

Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 3 x 500m, rest 1:00 between each, hold splits within 5-7 seconds

Bike (SUN): 30 minutes @ 85% effort level

Run (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds

C2 Row (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds

Ruck (SUN): 10k TT with 40# + boots/utes + carry 20-30# sandbags/jugs/weights in each hand

Post sport and times/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

Bike (SAT): 20M @ 90% of 20M TT pace

Run (SUN): 8M TT

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.

Juvie Gonzalez, Top 3 at Hero Rush 5k

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