W.O.D.: G T/TT Day 2 Week 6

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 10M TT @ 95% 20M TT pace

Run (SUN): 7M TT pace

Row (SUN): 7M @ 95% of 10k TT pace

Ruck (SUN): 7M @ 95% of 10k TT pace, @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Run): 1000m @ 85% of 1000m TT pace

Bike (Sun or SI): 10M TT @ 95% 20M TT pace

Run (SAT or Swim): 7M TT pace

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.

CrosssFit By Overload Murrieta team member

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