CFE STRENGTH & CONDITIONING WOD:
Combined Team WOD @ CF Enduro
7 Sets
12 Unbroken Push Press 100#
AMRAP
DU
WallBall 10Kg / 5Kg @ 10′ Target
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m
Bike (SUN): 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k
Run (SUN): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M
C2 Row (SUN): 3 x 5k @ 90% of 10k TT pace; rest 2:00 between each 5k
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week
Bike (SUN): 20M Time Trial OR 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week
Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD
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