Friday, 7 December 2012

STRENGTH:

Deadlift 75% 2 x 10

 

CFE STRENGTH & CONDITIONING WOD:

800m Run

5 Ring dips

9 Front Squats 115/95 pounds

400m Run

7 Ring dips

7 Front Squats 115/95 pounds

200m Run

9 Ring dips

5 Front Squats 115/95 pounds

Post time to comments.

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 – 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds.

Bike (THU): 3 – 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds.

Run (THU): 3 – 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds.

Row (THU): 3 – 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor)

Ruck (THU): 4 – 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest Maintain splits within 3-5 seconds.

Post sport, times, and distances to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 8 – 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds.

Bike (SAT or TT): 3 – 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds.

Run (SUN or Tempo): 3 – 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds.

Post sport, times, and distances to comments.