W.O.D.: F T/TT Day 2 Week 7

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 15M TT

Run (SUN): 5k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 45 minute TT with boots/utes, weight is athlete's choice

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN):  1500m TT or 8 x 200m on 3:45, hold splits within 3-5 seconds 

Bike (OFF): OFF

Run (SAT): 2 x 2M, rest 5:00, hold splits within 7-10 second or 3 x 1M, rest 2:00, hold splits within 3-5 seconds

Post sport and times/distances 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.

Amy Crawford, CrossFit Blacksburg Endurance

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