Tuesday, May 8, 2012

STRENGTH & CONDITIONING WOD:
For time:
100 Double Unders
50 Hand-Release Push ups
40 KB Swings, 1.5/1 pood
30 Air Squats
20 Box Jumps, 20″
10 C2B Pull ups
Post time to comments.

ENDURANCE:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport:
*The “Sport (DAY)” notes when the single-sport workout is programmed/designed to be peformed during the week.
Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort
Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets
Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds
C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds
Post sport and distances/times to comments.
Multi-Sport:
*The “Sport (DAY)” notes when the multi-sport workout is programmed/designed to be peformed during the week.
Swim (MON): 4-6 x 2:00 TT, rest 4:00 between each effort
Bike (WED): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets
Run (TUE): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds
Post sport and distances/times to comments.