SS Tempo/3S Run TT or SI 6-29-14

CF
Operation Red Wings Memorial Wod

SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
800m @ 80% RPE
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
5M @ 80% RPE
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
(SS)
3M @ 80% RPE

(3S
pick 1)
TT or SI

13.1M TT
OR SI
4X 60 on, :60 recovery
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
2k @ 80% RPE
10-15 minute cool down.

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