Tuesday, 23 April 2013

STRENGTH:

Box squat 50% x2x12

 

CFE STRENGTH & CONDITIONING WOD:

30, 20, 10 Burpees to 45# plate

10, 20, 30, KBS 2/1.5pd

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 (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

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