Friday, September 6, 2013

STRENGTH:
Push Press 1-1-1

CFE STRENGTH & CONDITIONING WOD:
Complete 3 rds for time:-
1 min Lateral Burpees
1 min Rest
1 min Thrusters 95/65#
1 min Rest
1 min C2B Pull ups
1 min Rest
Post score to comments.

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tabata”
Swim (THU): 8 x 20:10, use pool or open water
Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU): 8 x 20:10, if on C2 use meters or watts
Ruck (THU): 8 x 20:10, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Tabata”
Swim (SAT): 8 x 20:10, use pool or open water
Bike (OFF): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (FRI): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Post sport, times, and total number of intervals to comments.