Wednesday, 16 May, 2012

STRENGTH:

Back Squat 3 x 5

First work set after warm up should be at 80% of 1RM. Post loads to comments.

5-10 minutes rest then CFE Strength & Conditioning WOD.

 

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

5 Power Snatches, 115/75 pounds

7 Wallballs 9/5 kg

Row 250m

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS):

“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds

Bike (TUE): 9 x (1:00 TT, 2:00 off)

Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00

C2 Row (TUE): 8 x 250m TT, rest 4:00

Post sport and times to comments.

Multi-Sport (3S):

“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds

Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00

Run (TUE): 10 x 100m TT, rest 3:00

Post sport and times to comments.