Tuesday, 22 January 2013

STRENGTH:

Box squat 60% x 2 x 10

 

CFE STRENGTH & CONDITIONING WOD:

Complete 50 DU’s then:-

3 Rds : 3 Muscle Ups

6 OHS 135/95#

End with 50 DU’s

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 (TUE): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (TUE): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

Ruck (TUE): 3-7 x 7:00min @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (WED): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Post sport and times to comments.