Friday, 5 April 2013

Please note: only a 6am and 6pm session today. The 7pm slot is reserved for the Open athletes.

 

STRENGTH:

Back Squat x3x5

 

CFE STRENGTH & CONDITIONING WOD:

For time:

Run 400m

40 – KB Swings (1.5/1 pood)

30 – Pull Ups

20 – KB Swings (1.5/1 pood)

10 – Pull Ups

Run 400m

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): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Row (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Ruck (THU): Repeat :30 sec, recover 2:00, 60-90# Ruck/Boots/Utes, until form/pace deteriorates

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (SUN or T/TT): Repeat :30 sec, recover 2:00, until form/pace deteriorates

Post sport, distances, and number of intervals to comments.