STRENGTH WOD:
OHS 1-1-1-1-1
CFE STRENGTH & CONDITIONING:
L-Sit for time
Then for time:
3 Muscle-ups
6 Hang Power Cleans, 155/115 pounds
9 Pull ups
4 Muscle-ups
5 Hang Power Cleans, 155/115 pounds
8 Pull ups
5 Muscle-ups
4 Hang Power Cleans, 155/115 pounds
7 Pull ups
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ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
“Sport (DAY)” refers to when the workout is designed/programmed to be performed during the week.
Single-Sport (SS)
Choose ONE of the following sports:
“Short Tosh”
Swim (THU): 3 x (25m/y + 50m/y + 100m/y)
Bike (THU): 3 x (1/4M + 1/2M + 1M)
Run (THU): 3 x (100m + 200m + 400m)
C2 Row (THU): 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Short Tosh”
Swim (FRI): 3 x (25m/y + 50m/y + 100m/y)
Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M)
Run (SUN or perform TT): 3 x (100m + 200m + 400m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Post sport and times to comments.
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