Monday, 14 October 2013

STRENGTH:
Front Squat 3-3-3

STRENGTH & CONDITIONING WOD:
12 min EMOM
1 Clean 145/125#
1 Hang Clean
1 Jerk
Post load 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 200m, recover 1:00 until form/pace deteriorates
Bike (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates
Run (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates
Row (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates
Ruck (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates
Bike (WED): Repeat 200m, recover 1:00 until form/pace deteriorates
Run (MON): Repeat 200m, recover 1:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.