Monday, 10 September 2012

STRENGTH WOD:

Back Squat 3-3-3-3-3

 

CFE STRENGTH & CONDITIONING WOD:

“Helen”

3 Rds

400m Run

21 KBS 1.5/1pd

12 Pull ups

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): 2 x (100m/y + 200m/y + 300m/y)

Bike (TUE): 2 x (1/2M + 1M + 2M)

Run (TUE): 2 x (600m + 800m + 1000m)

C2 Row (TUE): 2 x (750m + 1000m + 1200m)

Swim/Bike/Run/Row: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance.

For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 x (100m/y + 200m/y + 300m/y)

Bike (WED): 2 x (1/2M + 1M + 2M)

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

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance. Goal is to hold consistent splits across both sets.

Post sport and times to comments.