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2x by Time
Thursday, August 05, 2010WOD
2-3 hours after completing the WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the Following sports: Swim: 2x8 min, Rest 2 min Between intervals Bike: 2x15 min, Rest 2 min Between intervals Run: 2x12min, Rest 2 min Between intervals C2: 2x8min, Rest 2 min Between intervals Cover as much distance as possible in each of the 2 intervals.2X BY TIME
Tempo 85-95%
Tuesday, August 03, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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