Monday, 8 October 2012

STRENGTH:

Back Squat 5 x 5

 

CFE STRENGTH & CONDITIONING WOD:

8 min AMRAP:

8 Push Press 115/95#

21 Double Unders

8 Toes to Bar

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 (TUE): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1250m, rest 2:00 between, hold splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes, rest 2:00 between, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 2:00 between, hold splits within 2-3 seconds

Post sport and times to comments.