Tuesday, 9 April 2013

STRENGTH:

Power Snatch 75% x2x10

 

CFE STRENGTH & CONDITIONING WOD:

For 8 minutes:-

2,4,6,8…

Wall balls (9/7kg)

Pistols

Toes to Bar

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 (TUE): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (TUE): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30

Ruck (TUE): Repeat 400m, recover :45sec, for 10:00, recover 3:00, 400m for 8:00, recover 2:00, 400m for 6:00 @ 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (MON): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

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