Tuesday, September 3, 2013

STRENGTH:
Hang Snatch 75% x2x10

CFE STRENGTH & CONDITIONING WOD:
“King Kong”
Complete 3 rounds for time:-
1 Dead lift 455/318 #
2 Muscle Ups
3 Cleans 250/175#
4 HSPU
Post time to comments.

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tosh”
Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (TUE): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Row (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Ruck (TUE): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio, 65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Tosh”
Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (WED): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Post sport, times, and total number of intervals to comments.