Friday, 14 September 2012

STRENGTH:

Deadlift 80%  1 x 10

 

CFE STRENGTH & CONDITIONING WOD:

15-12-9

Hang Clean 135/95#

HSPU

Post rounds to comments.

 

ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 15-25 x 50m on 1:30, hold splits within 2-3 seconds

Bike (THU): 8-12 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (THU): 8-12 x 200m, rest 1:00, hold splits within 2-3 seconds

C2 Row (THU): 8-12 x 250m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 20 x 50m on 1:30, hold splits within 2-3 seconds

Bike (SUN or Brick): 10 x (0:30 on, 0:30 off)

Run (SUN following Bike INT or Brick): 10 x 100m, rest 1:00, hold splits within 2-3 seconds

Post sport and time to comments.