3+ Hours Before or After CFNMB Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3Sa Off): 400m @ 85% of 400m TT pace
Bike (SS Sun, 3S Sat): 12mi @ 85% of 12mi TT pace
Run (SS Sun, 3S Sun): 5k TT
Row (SS Sun): 8k @ 90% of 8k TT pace
Post sport and time to comments. Follow up with Strength & Conditioning Recovery.
Strength and Conditioning Recovery:
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.
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