Friday, 17 August 2012

STRENGTH:

Deadlift 70% 1 x 10

 

CFE STRENGTH & CONDITIONING WOD:

As many rounds in 3 min of:

3 Power Cleans 165/115#

6 Ring dips

9 Air squats

* Rest 1 min between rounds and complete 5 cycles.

 

ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Bike (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Run (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Post sport and distances to comments. Each “on” set should be just short of max effort.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Bike (SAT or Tempo): 6 x 1/4M, rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Post sport and distance to comments