Friday, 18 January 2013

STRENGTH:

OHS

1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

“JT”

21 – 15 – 9

Hand Stand Push Ups

Ring Dips

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): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (THU): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Row (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Ruck (THU): 3-6 x 5:00 @ 65# Ruck/Boots/Utes, recover 3:00, hold distance steady across all efforts

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (SUN or T/TT): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Post sport and times to comments.