Sunday
Run 75 minutes @ 13.1 pace
Monday
Short Interval:
Short Interval:
3 x ½ Tabata
(20s sprint; 10s rest) for 4 rounds (rest 2min between 4 rounds)
Goal is to keep all 3 distances run on Tabata’s the same
WOD: “Fight Gone Bad”
3 Rounds 1min @ each station
Wall ball shots (20/14)
SDHP (75)
Box jumps (20)
Push Press (75)
Row (cal.)
Tuesday
1/2 “Cindy”
10 min AMRAP of:
5 pull-ups
10 push-ups
15 squats
Wednesday
Long Interval:
3 x 800m, 600m, 400m, 200m
1:1 work : rest
Thursday
WOD:
21-15-9
Deadlifts (225/115)
Ring Dips
Friday
5-5-5 Deadlift @ 75% of 1 RM