Wednesday, 15 August 2012

STRENGTH:

DE: Good Mornings (narrow stance) 2 x 10

 

CFE STRENGTH & CONDITIONING WOD:

L-sit for TIME.

Then:-

2 Rounds for time:-

Row 500m

15 Back Squat 135/95#

15 Pull Ups

Rest 4 min between rounds.

 

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 75m on 1:30, hold splits within 2-3 seconds

Bike (TUE): 6 x 1M, spin/rest 2:00, hold splits within 3-5 seconds

Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 6 x 75m on 1:30

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

Post sport and times to comments.