Friday WMW3.5 14/2/14
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
-DE Bench 80-85% of 1 RM x2 x5-10
[accordion title=”S&C WOD”]
-3 Rounds each for time of:
15 Thrusters 42.5/35kg
-GHD Sit ups 3-5 sets
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
DE Bench, light and fast to improve your strength power and endurance for holding a good position on the bike. Then another short fast workout, this time we want you to race every round as an individual TT. Then rest twice the time it took you to perform the previous round. Finish off with some GHD sit ups, gradually build on last weeks GHDs.