STRENGTH:
Good Mornings (empty bar) 2 x 10
CFE STRENGTH & CONDITIONING WOD:
“Elizabeth”
21-15-9 reps for time of:
Clean, 135/95 pounds
Ring Dips
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): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds
Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds
Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds
Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds
Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds
Bike (WED): 4 x 5k TT, work:rest 1:2
Run (TUE): 4 x 800m TT, work:rest 1:2
Post sport and times to comments.
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