Optional Outdoor WODs (Week3)

Posted: June 15, 2014 in WODs

Pool WOD #1

8 RFT

15 Jumping Squat

25m Underwater Swim

30 Sec Vertical Kick

25m Swim

Pool WOD #2

8 RFT

25m Swim to Climbing wall

Climb then 25m Swim back

20 Squat

30sec Plank Hold

Endurance WOD – Short Interval

  8 x 200m, hold all splits within 2-3 seconds, rest 2:00

Endurance WOD – Long Interval

  2 x 12:00 TT, rest 5:00

Endurance WOD – Tempo/TT

 10M TT

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