Wednesday, 13 March 2013

STRENGTH:

Clean + Hang Clean @ 75% x2x10

 

CFE STRENGTH & CONDITIONING WOD:

12 min AMRAP

5 Power Cleans 155/105#

10 Toes to Bar

15 Wallballs 9/5kg

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Row (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Ruck (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts, 65-95# ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (WED): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Post sport and distances to comments.