Friday, 9 November 2012

STRENGTH:

Dead lift @ 70% 2 x 10

CFE STRENGTH & CONDITIONING WOD:

For Time:

30 Double Unders

30 MBC 9kg

30 lateral Burpees (p.bar)

30 MBC 9kg

30 Double Unders

Post time to comments.

 

ENDURANCE:

3+ Hours After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds

Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00

Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

Note: “Consistent effort” should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.

Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes;  hold splits within 3-5 seconds; rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE  of the following sports:

Swim (SAT or Tempo): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m Tempo @ 85% of 1500m TT Pace

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.