Wednesday, 19 June 2013

STRENGTH:

Box Squat 55% x2x12

 

CFE STRENGTH & CONDITIONING WOD:

OHS 135/95#    10, 8, 6, 4, 2

Double Unders  10, 20, 30, 40, 50

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 500m, recover 4:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 4:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Row (TUE): Repeat 1k, recover 4:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 4:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 500m, recover 4:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

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