Tuesday, 11 December 2012

STRENGTH:

Box squat 50% 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

8 min AMRAP

8 Push Press 110/90 pounds

21 DU’s

8 lateral burpees

 

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.