Warmup
WOD from Crossfitendurance.com
Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds
Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort
C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds
Stretch
More shorts! Yet a different combination that once again did a job on me in only 8 minutes! Target pace 2:07. Repeats: 2:06, 2:07, 2:08, 2:08. Right where I wanted it. Yeehaw!
ReplyDeleteCW: (Goal 1:58)
ReplyDelete1:56.7
1:56.5
1:56.5
1:56.3