CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 20 minutes of:
Row 750m
50 Double Unders
21 KB Swings, 1.5/1 pood
Post rounds and fraction of rounds 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): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds
Bike (TUE): 5 x 5:00 TT, spin/rest 3:00
Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds
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): 8 x 100m on 2:00, hold all splits within 3-5 seconds
Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds
Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
Post sport and times to comments.
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