Wednesday, 13 February 2013

STRENGTH:

1 Clean + 1 Hang Power Clean

75% x 1 x 8

 

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Run 400m

15 – KB Swing (1.5/1 pd)

15 – Knees to Elbows

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, use a C2 measure watts

Ruck (TUE): 8 x 20:10 @65-100# Ruck/Boots/Utes, use the steepest hill you have

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water, tread water during recovery

Bike (WED): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and times to comments.