SS Short Interval /3S Rest Day 2-4-13

Screen Shot 2014-02-02 at 7.16.55 PM
Free+Style pre oder is up
GWOD Founder Carl Paoli
Interested in order contact Kaitlin klocean33@gmail.com

SWIM (SS)
5-10 Minutes Mobility
Episode 05: Darth Shoulder
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 50m
Recover :90s
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic warm up
15-20 minutes Drill Work
Cycling Tips: Strong, then Light!
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4 X 800m
Recover :90s
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 55: In and Out Your Hips, For Points!
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Paradiso Crossfit – Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 200m
Recover :90s
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 255: Creating Global Extension
Dynamic warm up
500m easy
5-10 minutes drill work:
The Perfect Rowing Stroke
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 500m
Recover :90s
10-15 minute cool down.


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