Friday, 16 August 2013

STRENGTH:

Weighted Pull up 1-1-1

Weighted Dip 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Team WOD, in teams of 4:-

Timer: 10 OHS 95/65#

AMRAP:

Single Arm KBS 20/16kg

Push ups

Double Unders

Post score to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1600m, recover 3:00

Ruck (THU): Repeat 1M, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or LI): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates

Post sport, distances, number of intervals to comments.