Friday, 15 June 2012

STRENGTH:

Front Squat

1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

3 Muscle Ups

6 HSPU

20 Walking Lunges

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike (THU): 4-6 x 2M TT, spin/rest 4:00

Run (THU): 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

C2 Row (THU): 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 3 x 400m on 7:00 or less

Bike (Sun or TT): 5 x 5:00, spin/rest 3:00-4:00, maintain highest distance possible across all sets

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.