STRENGTH:
Weighted Pull up 1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
4 x 2 min max effort on C2 Rower
1 x 2 min max effort on Airdyne bike
* 1 min rest between rounds.
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 75m all out, active recovery 25m easy
Bike (THU): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds
Run (THU): 6-12 x 300m, recover 1:00, hold within 2-3 seconds
Row (THU): 6-12 x 375m, recover 1:00, hold within 2-3 seconds
Ruck (THU): 3-7 x 1k @ 65#/Boots/Utes, recover 2:00
Post sport, times, distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 5-15 x 75m all out, active recovery 25m easy
Bike (SAT or T/TT): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds
Run (SUN or T/TT): 6-12 x 300m, recover 1:00, hold within 2-3 seconds
Post sport and times to comments.
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