05 Oct 2017 – WOD


A) Conditioning: Lactate Threshold (Aerobic Power Group)
3 x 6 minutes on : 6 minutes off
700 m Run
In remaining time, perform an AMRAP of "Strict Cindy":
5 Strict pull-up
10 Push-up
15 Air squats

*Longer intervals at threshold intensities
*Lower work:rest ratio results in incomplete recovery
*Work a hard, but sustainable pace

A) Conditioning: Aerobic Threshold (Aerobic Capacity Group)
Every 2 minutes, for 34 minutes alternate between: 
- 200m
- 2 rounds of "Strict Cindy":
5 Strict pull-ups
10 Push-ups
15 Air squats

*This should be performed at a conversational pace, so adjust distances, reps and loads as required
*You should not be missing rounds, struggling to breathe, collapsing with hands on knees
*If this feels easy, you are doing it right


It's time to get chilly!

Here are two ways to introduce cold water therapy into your recovery methods.

Cold water immersion: This is exactly what it says and it’s what is being done by athletes when you see them up to their neck in ice baths. Fill your bath tub with cold water and add a bag or two of ice. Start small and aim for 1-3 minutes with the goal of building to 15 minutes.

Contrast therapy: Stand in the shower and alternate between 30-60 seconds of warm/hot water and 30-60 seconds of cold water. Aim for 5-15 sets