STRENGTH:
OHS 3-3-3-3-3
CFE STRENGTH & CONDITIONING WOD:
“Mark-OH Polo!”
Five rounds for time of:
12 Deadlifts, 115/75 #
9 Hang Power Cleans, 115/75 #
6 Push Jerks, 115/75 #
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD.
Single-Sport (SS)
Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row (THU): 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run, row, and ruck come into each sprint “at speed” to maximize 30 seconds
Post sport, incline and distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.
Post sport, incline and distances to comments.
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