Wednesday, 18 July 2012

STRENGTH:

Hang Clean

70% 2 x 10

CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

Run 200m

15 KB Swings, 2 pood/1.5 pood

12 Pull-ups

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed

“Sport (DAY)” refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).

Note: Ensure you are keeping your splits within the listed deviation range (“hold within”). If you’re struggling to hold splits, then back off on the speed to improve PACING.

Single-Sport (SS)

Choose ONE of the following sports for today’s workout:

Swim (TUE): 4 x 100m TT on 3:00

Bike (TUE): 4 x 1/2M TT, spin/rest 4:00

Run (TUE): 8-12 x 50m sprints, rest 4:00 between

C2 Row (TUE): 8-12 x 75m sprints, rest 4:00 between

Post sport and times to comments. For the Run/Row, yes, you should really rest that long.

Multi-Sport (3S)

Choose only ONE of the following sports for today’s workout:

Swim (MON): 6 x 100m TT on 3:00

Bike (WED): 4 x 1/2M, spin/rest 4:00, hold all 1/2M splits within 3-5 seconds

Run (TUE): 8 x 100m, rest 2:00 between, hold all 100m splits within 2-3 seconds

Post sport and times to comments.