CLE Marathon, Week 15 – SI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
DROM & Active Mobility Drills
20 -30 min of Skills & Drills

WOD:
Swim: 20 x 25 m/y TT’s w/ easy 50 m/y between
Run: 5 x 400m w/ 60sec rest
Row: 5 x 500m w/ 45sec rest

Mobility:
>15 min

Extras:
5 x Max Effort Handstand Hold – Use good form, think about your hollow position!

2013 CLE Marathon, Week 14 – SI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
DROM & Active Mobility Drills
20 – 30 min of Skills & Drills

WOD:
Swim: 10 x 75 m/y all out w/ 25 m/y easy as rest
Run: 8 x 300m w/ 60sec rest
Row: 8 x 500m w/ 60sec rest

Mobility:

15 min

Extras:
10min of Jump Rope. Mix in variations of single skips, one foot hops, running in place, running with the jump rope. If you are comfortable and can easily handle 10min, do 5min barefoot.

2013 CLE Marathon, Week 14 – LI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:

WOD:

  • Swim: 5 x 200m on the 2:45

  • Run: 3 x 1200m w/ 2min rest

  • Row: 3 x 1500m w/ 3min rest

Mobility:

  • 20 min

Extras:

  • 3min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 3min in position. Rest no longer then you held position.