STRENGTH
Box squat 50% 2 x 12
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
7 Clean & Jerks, 135/95 pounds
12 Pull ups
15 KB Swings, 1.5/1 pood
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 20 x 50m TT on 2:00
Bike (TUE): 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds
Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds
C2 Row (TUE): 10 x 150m, rest 0:45, hold splits within 2-3 seconds
Ruck (TUE): 9 x (1:00 on, 1:00 off) with 45# ruck or vest; cover as much distance as possible during “1:00 on”
Post sport and times/distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 20 x 25m TT on 1:00
Bike (WED): 8 x (2:00 on, 1:00 off); cover as much distance as possible during “2:00 on”
Run (TUE): 8 x 200m, rest 0:45, hold splits within 2-3 seconds
Post sport and times/distances to comments.
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