Monday, 27 May 2013

STRENGTH:

Back Squat 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

12 min AMRAP

2,4,6,8…

Handstand Push Ups

Front Squat 60% of 1RM

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): Repeat 50m, recover 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 2:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:00 until form/pace

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