WOD – 24 July

Monday 24 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Dumbbell squeeze press (see link below)

  •       Two warm-up sets to find a good working weight, followed by
  •       4 x 10 reps
  •       Complete 10 band pull-aparts between sets



WOD (CFW Team Sprint Triathlon – Teams of 3)

  •       3,000m row
  •       6,000m bike
  •       3,000m run (Judson hill – each athlete)


All teams start on the row. A1 completes 1,000m row. As soon as A1 completes the 1,000m row, he/she moves to the bike and completes a 2,000m bike. While A1 is biking, A2 is rowing. Once A1 finishes the bike and A2 finishes the row, A1 runs Judson, A2 bikes and A3 starts on the row. All athletes will complete 1,000m row – 2,000m bike – 1,000m run (Judson).

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