Optional Outdoor WODs (Week2)

Posted: June 8, 2014 in WODs

Pool WOD #1

Swim/Run/Swim

100m Swim

4 Laps Run

100m Swim

Pool WOD #2

1min AMRAP each of

Burpee, Deep MU, Lunge, Deep Dip, Push Up, Sq

100m Swim after ea rnd

Endurance WOD – Short Interval

 10 x 30 seconds max effort, rest 2:00 between each rep

Endurance WOD – Long Interval

 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

Endurance WOD – Tempo/TT

 10k Tempo @ 85% of 10k TT

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