STRENGTH:
Prowlers 100m x 4
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:
“Short Tosh”
Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)
Bike (TUE): 3 x (1/4M + 1/2M + 1M)
Run (TUE): 3 x (100m + 200m + 400m)
C2 Row (TUE): 3 x (125m + 250m + 500m)
Each distance within a set should be just short of max effort.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1*
Bike (WED): 3 x (1/4M + 1/2M + 1M), work:rest 1:1*
Run (TUE): 8 x 100m, rest 0:45, hold splits within 2-3 seconds
*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc. Each distance within a set should be just short of max effort.
Post sport and times to comments.
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