STRENGTH:
Front Squat 1-1-1
CFE STRENGTH & CONDITIONING WOD:
21-15-9
Power Clean 135/95 pounds
Hand release Push ups
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 15 – 25 x 50 m on 1:00, hold within 3-5 seconds
Bike (THU): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (THU): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Row (THU): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Ruck (THU): 4 – 8 x 800m, 65# Ruck/Boots/Utes, 90 seconds rest, hold within 3-5 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 15 – 25 x 50 m on 1:00, hold within 3-5 seconds
Bike (SAT or Tempo): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SUN or TT): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport and times to comments.
No responses yet