Saturday, May 5, 2012

CFE STRENGTH AND CONDITIONING WOD:

Every minute on the minute for 12 minutes:

8 DB Push Press, 45/20 pounds

8 Lateral Burpees

8 KB Swings, 2/1.5 pood

Each round should be as fast as possible.

 

ENDURANCE:

3+ Hours Before CFE S&C WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 500m TT

Bike (SS Sun, 3S Sat): Lactate Shuttle 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Sun, 3S Sun): 10k Tempo @ 85% of 10k TT

C2 Row (SS Sun): 5:00 @ 90% max effort, 5:00 @ 50% max effort, 5:00 90% max effort

Post distance/time to comments.