Friday, 1 February 2013

STRENGTH:

Deadlift 80% x1x10

 

CFE STRENGTH & CONDITIONING WOD:

1-2-3-4-5-4-3-2-1 Muscle Ups

AES 5 Hang Power Cleans 135/95#

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 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (THU): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (THU): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Row (THU): 2-4 x 2k, recover 5:00, hold efforts within 5-10 seconds

Ruck (THU): 4-8 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 (FRI): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (SUN or T/TT): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Post sport and times to comments.