STRENGTH:
Box Squat
55% 2 x 12
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP:
3 Power Cleans, 135/95 pounds
10 KBS 1.5/1pood
250m Row
Post rounds 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): 5 x 200m @ 2-3 seconds faster pace than last week on 3:30
Bike (TUE): 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between
Run (TUE): 3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between
C2 Row (TUE): 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between
Note: Pace should be based on last week’s interval sets, not TT efforts.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 5 x 200m @ 2-3 seconds faster pace than last week on 3:30
Bike (WED): 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between
Run (TUE): 4 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between
Note: Pace should be based on last week’s interval sets, not TT efforts.
Post sport and times to comments.
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