Friday, 21 December 2012

STRENGTH:

OHS 3-3-3

 

CFE STRENGTH & CONDITIONING WOD:

8 min AMRAP:

3 Muscle Ups

5 HSPU

200m Run

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): 4 – 8 x 200m on 3:00, hold within 3-5 seconds

Bike (THU): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

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

Row (THU): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds

Ruck (THU): 2 – 4 x 1600m, @ 65# Ruck/Boots/Utes, rest 5:00

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4 – 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SUN or T/TT): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (SAT or T/TT): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds

Post sport, times, and distances to comments.