SS Short Interval/ 3S Endurance Wod Rest Day 6-13-13

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Swim (SS)
5-10 Minutes Mobility
Episode 297: Liquid Kayak Camp and Lat Hell
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Body Alignment
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
TABATA
8 x 20:10
Use pool or open water.
10-15 minutes cool down

Bike (SS)
5-10 minutes Mobility
Episode 301: Psoas Flossing and Biker Hips
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts.
10-15 minutes warm down

RUN (SS)
5-10 minutes Mobility
Episode 343: Stop Walking Like the Duck You Aren’t
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills with Brian MacKenzie Part 3
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
TABATA
8 x 20:10
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile. Do not reduce speed.
10-15 minutes warm down

ROW (SS)
5-10 minutes Mobility
Episode 13: It’s Just Movement, Break it Down
Dynamic warm up
500m easy
5-10 minutes drill work:
3X Catch Drill
3X Stroke Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
TABATA
8 x 20:10
C2 use meters or watts
10-15 minutes warm down

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