Endurance Time Trial T14 Anaerobic Endurance Strength and Conditioning Rest Day!!!! Choose ONE Of the Following Sports: Swim, Bike, Run, C2 For your specific distance: “see legend if you are not clear” SC: 15 minutes LC: 45 minutes U: 65 minutes Cover as much distance as possible in your set time.
SWOD/OLY Snatch 10×1 WOD “Nancy” 400 meter run Overhead squat 95 lbs x 15 5 rounds for Time! Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the Following Sports: Use a Weighted Vest Or Ruck. Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y) Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 [...]
SWOD/OLY C&J 10×1 WOD “Fight Gone Bad” KB-SDLHP Rope Hip Toss Row (cals) Wreckin Rope (alt hand) 1 min on of each then 1 min rest 4 rounds Total reps 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Chose ONE of The Following Sports: All sports do: 30:20 x 8 rounds, 30 seconds on 20 [...]
SWOD OLY Front Squat C&J 5×3 10×2 WOD Burpee/Ball Slams 21-18-15-9-6-3 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries Bike: 4 x 2 mile hill repeats, holding fastest possible pace and [...]
SWOD OLY Deadlift Snatch 5×3 10×1 WOD 10-Broad Jumps 15-Kb Swings OH 20- Dbl Unders Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD Choose ONE Of the Following Sports: Swim, Bike, Run. C2 45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min [...]
SWOD OLY Bench C&J 5×5 10×1 WOD 15-Ring Rows 15-AbMat 15-Kickouts AMRAP 15-min
SWOD Back Squat 5×5 WOD 10-Thrusters #65W/#95M 20-Ring Pushups 15-Box Jumps 250M Row Sprint 4 rounds for time
WOD “Helen” 400M Run 21-KB Swings 12-Pullups 4 rounds for time
21-Power Cleans 15-HSPU’s 5 rounds for time