STRENGTH:
Dead lift 55% x 2 x 12
CFE STRENGTH & CONDITIONING WOD:
7 Minute ladder:
Muscle Up & Thruster 135/95#
1,2,3,4….
Post rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds
Bike (THU): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds
Run (THU): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds
Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds
Ruck (THU): 4-6 x 2k @ 65# Ruck/Boots/Utes recover 2:00, hold each effort within 3-5 seconds
Post sport, times, distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports: Thursday is a recovery/rest day for the Endurance Wod
Swim (FRI): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds
Bike (SAT or T/TT): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds
Run (SUN or T/TT): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds
Post sport and times to comments.
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