Friday, 3 August 2012

STRENGTH:

Front Squat 1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Push Jerks, 185/135 pounds

10 Burpees

Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 x (50m @ 90%, 25m Easy), (if more rest is needed, then take it after 25m Easy)

Bike (THU): 8 x 1/4M TT, work:rest 1:3

Run (THU): 4 x 600m TT, work:rest 1:3

C2 Row (THU): 4 x 750m TT, work:rest 1:3

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 x (25m TT, 50m Easy)

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.