Wednesday, 9 October 2013

STRENGTH:
Clean and Hang Clean 75%
x2x10

CFE STRENGTH & CONDITIONING WOD:
Complete:-
30 Power Cleans 135/115#
30 Pull ups
30 Deadlift 135/115#
30 Ring Push ups
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 7:00 on, 3:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Ruck (TUE): Repeat 7:00 on, 3:00 off 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 (OFF): OFF
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (WED): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Post sport, time, and number of intervals to comments.