Monday, 15 July 2013

STRENGTH:

Sumo Deadlift 3-3-3

 

CFE STRENGTH & CONDITIONING WOD:

10 min Ladder: 2, 4, 6, 8…

Bodyweight Front Squat / Chest to Bar Pull up

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): :90sec on / :90sec off, until form/pace deteriorates

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (TUE): :90sec on / :90sec off, until form/pace deteriorates

Row (TUE): :90sec on / :90sec off, until form/pace deteriorates

Ruck (TUE): :90sec on / :90sec off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (WED): :90sec on / :90sec off, until form/pace deteriorates

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