Endurance Saturday 4.25.15 (No class Sunday)

We are holding a make-up class early Saturday morning in liu of No Class on Sunday (see Events).

Please feel free to come in at 8:15 am (ready to rock)  Saturday  for our CFE wod from Sunday, then you can either choose to Follow the LI or SI Row/Run/Bike as programmed, or Join in on the 9 am Saturday Wod.

If you would prefer to take this time to get some mobility in, followed by a 15-20  min  easy cycle, this would be welcome too! 

Saturday 4.25.15

DE: Back Squat 2-3 reps on 45 sec  (7 sets)  @65- 70% 1 RM

8 min Amrap

6 Sumo Squat

8 lunges wtd ( or jumping lunges – no wt)

10 hollow rocks

Endurance Conditioning :

(LI)

Run : 2 mile  (scaled: 1 mile run)

Row: 3000 m  (scaled 1600 m Row)

(SI)

Run: 2 x 200 m Sprint with 60 sec rest ; 3 x 100 m sprint with  30 sec rest

Row: 2 x 250 m ME with 60 sec rest, 3 x 150 m ME  Row with 30 sec rest

Bike:

5:00 ON @ 60% ME , 2:00 rest

6:00 ON @ increased resistance and 60-70 % ME, 3:00 rest

7:00 ON @ increased resistance 70% ME, last 2 min- no seat or increase resistance and effort to near 85% ME