Monday, 10 December 2012

STRENGTH:

Shoulder press 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Complete 3 rounds of:

7 GI Janes

9 KBS 2/1.5 pood

11 Wallballs 9/5kg

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 2 – 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (TUE): 3 – 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Row (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Ruck (TUE): 2 – 4 x 1600m, 55# Ruck/Boots/Utes, rest 4:00 hold splits within 5-7 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 – 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (WED): 3 – 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Post sport and times to comments.