21 Sept 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Endurance

Front squat: 3 x 3.3.3.3
* 10 seconds rest between triples
* 4 minutes rest between sets
* Add 0-5kg based on how last week went


B) Conditioning

For time:
25 Box jump overs (24/20 in)
100 Wall Balls (9/6 kg)
25 Box jumps overs (24/20 in)

SWIM WOD

Warm Up

6 x 50m or 6 x 25m as:
1 set normal breaststroke
1 set breaststroke arms front crawl legs
* Take 20 secs rest between

Skill

6-8 x 50m or 6-8 x 25m as:
1 length front crawl - Doing as little amount of strokes as possible over the length.
* Take 30 secs rest between each 50m

Main Set 1

Choose a distance; 400m, 200m, 100m and complete for time in front crawl
* Try to make the second half of your distance faster than the first half.
* Breathe every 3 strokes the whole way.


- Rest 5 minutes -

Main Set 2

6 x 150m OR 100m OR 50m, breaststroke as:
* Build speed through sets 1-3 then maintain through sets 4-6
* Take 30 secs rest between each one.