STRENGTH WOD:
Good Mornings Narrow stance 2 x 12, 55% of 1RM
CFE STRENGTH & CONDITIONING WOD:
3 rounds, each for time, of:
Row 500m
15 Thrusters, 95/65 pounds
21 KB Swings, 2/1.5 pood
Rest 2:00 between rounds. Post times to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
“Sport (DAY)” refers to when a workout is designed/programmed to be performed during the week.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 6 x 3:00 TT, rest 2:00
Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets
Run (TUE): 2 x 12:00 TT, rest 5:00
C2 Row (TUE): 2 x 12:00 TT, rest 5:00
Post sport and distances/times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds
Bike (WED): 4 x 6:00 TT, spin/rest 3:00
Run (TUE): 2 x 12:00 TT, rest 5:00
Post sport and distances/times to comments
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